Announcements

November Events

–CLOSED Nov 9-11 in observance of Veteran’s day.

–Hero Week Nov 12-16. We will finish with Chad on Saturday the 16th.

–Thanksgiving holiday. Weds, Nov 27th – no 630pm/ Nov 28-29 closed/ Nov 30 0830 Open for Turkey Burn WOD.

–Jinglebell Jam hosted by SRC CF Nov 30-Dec 1, 2024. Partner comp, RX/Scaled.

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP and if you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holida.

CrossFit VU – CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Strength

1 Snatch + 2 OHS (Every 90 sec x 10 sets
1 complex )

Technique focus