Announcements

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

4 Rounds

:30 on :30 off

Row for Calories

complete 5-8 Push Ups between rounds on the Rower

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 18

10/8 Calorie Row

10 Thrusters (75/55)

1 Set of HSPU

*alt full rounds w/ partner

*score is total HSPU
RX+

Strict HSPU

Strength

Thruster (3RM)

12 min clock