Announcements

November 2023 Dates to remember:

• 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

EMOM x 9

Min 1- Lateral plate shuffle

Min 2- 5/5 SL KB RDL

Min 3- 30 sec HS hold

Barbell Prep

The Clean Up (Time)

3 rounds

25 DU

5 Power Clean (185/125)*

2 rounds

25 DU

5 Squat Clean

1 round

25 DU

5 C & J

15 min cap

*choose a weight you will have to do singles with
Rx+

225/155

Scaled/Masters

50 SU

135/95