Announcements

November Events

–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.

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. 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 holiday.

CrossFit VU – CrossFit

Warm up

3 Rounds

:30 on / :15 off

Bike (increasing output)

V-Ups

Air Squat

Metcon (AMRAP – Reps)

AMRAP 4

20 Toes to Bar

20/16 Cal Bike

Max Wall Balls 20/14

– Rest 2 min –

AMRAP 4

40 WB

20 TTB

Max Cal Bike

– Rest 2 min –

AMRAP 4

20/16 Cal Bike

40 WB

Max TTB
*Score is total max reps

RX+

25/20 Cal Bike

25 GHD

40 WB

Scaled/Masters

15/12 cal bike

15 HKR

30 WB (any weight)

Strength

Front Squat (3RM)

12 min clock