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.

Hoodies are in pre order! Check FB page to see what they look like and order there. Hope you love em!

CrossFit VU – CrossFit

Warm up

3 rounds

200m Row

15 Lateral Hops (or Shuffles) Over Rower

:30 Rest

Metcon (5 Rounds for time)

Every 5:00 x 5 sets

500/400m Row

60 Double Unders

20 Alt DB Snatch (50/35)
Scaled/Masters

400/350m Row

60 Single Unders

20 DB Snatch (35/20)

Accessory

Every 30 sec x 9 min

1 set of push ups

1 set of V Ups

RX+

TTR