Announcements

Holiday Hours:

Nov 2025:

-Closed Nov 27 & 28 for Thanksgiving

Dec 2025:

-Closed Dec 24 & 25 for Xmas. Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

Dates to remember:

-Christmas Party!!

Xmas party is back to the gym! Pot luck style like every year. Casual wear.. We will have the gym set up beautifully and Do how we do every year. We will have our Holiday Photo booth and tripod set up for all the great pics!

Awards will be given out also! So we hope to hand them to you in front of our people. Show off that hard work you put in this year.

$40 gift limit for dirty Santa. Participation is optional

Kid friendly if you want to bring them. Look forward to sharing the night with everyone and celebrating you and CFVU 10 years running strong with PHD!

CrossFit VU – CrossFit

Warm Up

3 Rounds

:30 on /:10 off

Bike Calories- Focus: efficiency on using arms and legs

together

Banded Shoulder Warm-Up

7-10 reps of each

Around the World

Pull Aparts

Diagonal Pull Aparts (both directions)

Elbows at side Pull Aparts (ER)

Behind the Neck Press

Metcon (Time)

4 Rounds

10 Handstand Push Ups

10 Front Squats 155/105

10/8 Calorie Bike

1:00 Rest

13 Min Cap
RX+

185/125

Deficit HSPU 2”

Scaled/Masters

4 Rounds:

10 Push Ups

10 DB Squats (any weight)

10/8 Calories on Machine of Choice

1:00 Rest

Strength

Front Squat (Heavy Triple)

14:00 clock