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

10 Sit Ups

10 S-DB Strict Press (hold DB heads)

10 S-DB RDL (tempo)

Metcon (Time)

4 Rounds

16 TTB

24 S-DB Alternating Clean and Jerk (50/35)

12 min cap
Scale

12 Tuck Ups

20 S-DB Alt CJ (Any weight)

Rx+

20 TTB

DB 70/50

DB Bench Press (6 Rounds
:30 On :90 Off
Max Reps)

*choose one pair of DBs with the goal of double digits every set

Score = weight + reps/set