Announcements

Holiday Hours:

Dec 2025:

– Closed Dec 24 & 25 for Xmas.

-Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

WHOLE LIFE CHALLENGE (4MONTHS)

• Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
• Challenge Starts Jan 12th and ends May 1, 2026.
• Cost $175/mo (doesn’t include your membership)
• Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
• Get with a coach to sign up.

CrossFit VU – CrossFit

Warm Up

6 rounds

Tabata

20 sec on/10 sec off

Jump Rope (DU progressions)

inchworm

Metcon (Weight)

On a 30:00 clock

100 DU

5 Wall Walks

15 Squat Clean and Jerk (135/95)

2:00 rest

100 DU

5 wall walks

10 Squat and Jerk (155/105)

2:00 rest

100 DU

5 Wall Walks

5 Squat Clean and Jerk (185/135)

22 min cap

Remaining time build to a heavy squat clean and jerk single
Scaled/Masters

150 SU

3-5 Half WW

less weight