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

Metcon (No Measure)

EMOM x 20

Min 1- 14/12 cal Echo Bike

Min 2- 15 RKBS (70/53)

Min 3- Plank

Min 4- Rest
Scaled/Masters

12/10 cal echo

53/35

Cool Down

ROMWOD