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

Halo

100m run

5 BB Goodmorning

100m run

5 Back Squat

Metcon (AMRAP – Reps)

Every 2:30 x 12

200m run

Max Back Squat

Round 1- 95/65

Round 2- 135/95

Round 3- 185/125

Round 4- 205/145

Round 5- 225/155

Round 6- 275/185

*Partner up…one working while other is resting
RX+

135/95

185/125

225/155

275/195

315/225

365/275

Scaled/Masters

95/65

115/85

135/95

155/105

185/125

205/145