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

4 Rounds

:30 on :30 off

Row for Calories – increase output each round then

2 Rounds

50 Single Unders

10 Jump Squats

Metcon (AMRAP – Reps)

5 Rounds

5:00 on 1:00 off

50/40 Calorie Row

90 Double Unders

Max Hang Squat Cleans (135/95)

*One athlete working at a time during the 5:00 – accumulate reps. (both athletes rest 1:00 at the end)
Rx+

Add 20/10 lbs each round

Scale:

40/32 Cal Row

120 SU

Max Hang Power Cleans (any weight)