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

400m run

into..

2 rounds

50 SU

10 V Ups

Metcon (Time)

8 rounds

40 DU

10 TTB

10 DL (155/105)

15 min cap
RX+

10 rounds

40 DU

10 TTB

10 DL (185/135)

Scaled/Masters

40 SU

10 V Ups

10 DL (any weight)

Strength

Deadlift (EMOM 10
1 rep)

Building