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

Turkey Trot (AMRAP – Rounds and Reps)

Teams of 4

AMRAP 25

Partners 1 & 2

400m run w/ Med Ball (30/20) *switch halfway w/ Med ball

Partners 3 & 4

AMRAP

21-15-9

Burpees

DB Thrusters (35/20)

Ab Mat Sit Ups

*switch places after the run and pick up where your partners left off
RX+

50/35

TTB

Scaled/Masters

400m run w/ (20/10)

21-15-9

Up downs

Thrusters (25/20)

Ab mat sit ups