Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm up

3 Rounds

:30 Bike

:30 Jumping Jacks

:30 Kip Swing / Dead Hang (can be on Ring or Bar)

Metcon (Time)

For time

20/14 cal Bike or 25/20 cal row

15 Bar Muscle Ups

20/14 cal Bike or 25/20 cal row

12 Bar Muscle Ups

20/14 cal Bike or 25/20 cal row

9 Bar Muscle Ups

12 min cap
RX+

RMU

Scaled/Masters

15/12 cal bike or 20/17 cal row

Burpee Pull Up/RR

Strength

Front Squat (In 14:00 complete
5-5-3-3-2-2-1-1)

Start moderate and build