Announcements

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

WARM UP:

line drills to get HR up

HALO band warm up

3 sets of BB or light weight pause FS

3 sec pauses @ bottom of squat.

Front Squat (5×5 across 70-75% of 1RM)

Strength:

40min running clock

Front Squat 5×5 across @ 70-75% of 1 RM

5-5-5-5-5

*Build up to 70-75% of 1RM and then start your 5×5.

4-6 sets to build up.

cool down

COOL DOWN:

stretch and roll as needed