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

AMRAP 4

2 Shuttle Runs (50′)

4 Burpees

6 Medball Cleans

Metcon (AMRAP – Reps)

Teams of 2

8 Rounds

2:00 on / 2:00 Rest

200m Run

Max Bar Facing Burpees/Max Power Cleans (205/135)

Flow

0:00-2:00: P1 = 200m Run, Max BF Burpees

2:00-4:00: P2 = 200m Run, Max BF Burpees

4:00-6:00: P1 = 200m Run, Max Power Cleans

6:00-8:00: P2 = 200m Run, Max Power Cleans
Scaled/Masters

Up downs/step overs

Less weight