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.

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
• Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
• CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
• Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.

CrossFit VU – CrossFit

Warm up

WARM UP:

3 rds increasing intensity ea set

200m jog

10 cal bike

10 cal row

coach led stretching

Cardio triplet (test/retest) (3 Rounds for time)

WOD: Time cap 25min

3 sets ea for time:

-400m Run

-32/24 Cal Bike

-500m Row

3 min rest b/t
scaled/Masters

-300m Run

-15/12 Cal Bike

-400m Row

3 min rest b/t

cool down

stretch legs, low back, calves &/or rolling