Announcements

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.

November Events

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

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

–Nutrition Seminar– Saturday, Nov 23 @10am. Free and all welcome.

–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.

CrossFit VU – CrossFit

Warm up

3 Rounds

:30 on :30 off

Row or Bike for Calories

then

3 Rounds

4 Push Ups

4 Up-Downs

4 Burpees

10 Lateral Hops (over rower or other object)

Metcon (Time)

For Time

21-15-12-9

Calorie Row

Lateral Burpees over Rower

12 min cap
Jump over KB if using bike

RX+

27-21-15-9

Scaled/Masters

21-15-9-3

Cal Row

Burpees

Strength

Deadlift (Every 2:00 x 7 sets
5 reps)

Sets 1-3 moderate

Sets 4-7 working weights