Announcements

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

5 BB Goodmorning

5 cat/cow

5 BB RDL

5/5 deadbugs

Review tempo DL

Strength

Tempo Deadlift (EMOM x 7
3 tempo deadlifts (3011))

Build to a moderate

Metcon (Time)

For time

400m DBL DB/KB Farmers Carry (50/35)

200 DU

400m DBL DB/KB Front Rack Carry

800m run

25 min cap
RX+

70/50

Scaled/Masters

400m DBL DB Farmers Carry (35/20)

250 SU

400m DBL DB Front Rack Carry

600m run