Announcements

November 2023 Dates to remember:

• Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm.
• Nov 11th- Closed for Veteran’s day.
• Nov 23 & 24- Closed for Thanksgiving.

December 2023- Jan 8, 2024 Dates to remember:

• Jingle Bell Jam partner comp- Dec 2 @ CF SRC
• CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
• Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
• Dec 23-25- Closed for Christmas
• CFVU Price changes take effect Jan 1, 2024
• New Years Day- Closed Jan 1, 2024.
• Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
• WLC starts Jan 8, 2024.

CrossFit VU – CrossFit

Warm Up

Agility Ladder

100m run

5/5 Cossack squats

5 BB RDL

100m run

5 WB Front Squats

5 BB Good morning

100m run

5 WB

5 DL

Metcon (Time)

For time

200m run

21-18-15-12-9

WB (20/14)

200m run

21-18-15-12-9

Deadlift (185/125)

28 min cap
RX+

30/20

205/145

Scaled/Masters

200m run

18-15-12-9-6

WB (14/10)

200m run

18-15-12-19-6

Deadlift (155/105)