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
12-10-8-5
Turkish Sit Up w/ plate
Glute Bridges
Barbell Prep
Metcon (AMRAP – Reps)
Every 2:30 x 5 sets
12 TTB
12 push ups
Max C & J in time remaining (increasing )
-rest 2:00 between sets-
C & J
115/85
135/95
155/105
185/125
205/145
RX+
12 TTB
12 HSPU
Max C & J
135/95
155/105
185/125
205/145
225/155
Scaled/Masters
HKR
Push Ups to plate
95/65
115/85
135/95
155/105
165/115