Announcements

2026 remaining Holiday schedule and closures.

November

-Veterans Day Closed Nov 11th.

-Thanksgiving closed Nov 26th & 27th.

December

-Christmas Closed Thurs- Sat, 24th-26th

-New Years Eve and Day Closed- Dec 31st & Jan 1, 2027.

Events coming up:

• HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
• Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
• Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.

CrossFit VU – CrossFit

Warm Up

200m Run

-then-

2 Rounds

6/6 Worlds Greatest Stretch

10 Air Squats

20 High Knees

20 Butt Kickers

6 DB Strict Press(light)

Feeks (Time)

For time:

2 100-meter shuttle sprints

2 dumbbell squat clean thrusters

4 100-meter shuttle sprints

4 dumbbell squat clean thrusters

6 100-meter shuttle sprints

6 dumbbell squat clean thrusters

8 100-meter shuttle sprints

8 dumbbell squat clean thrusters

10 100-meter shuttle sprints

10 dumbbell squat clean thrusters

12 100-meter shuttle sprints

12 dumbbell squat clean thrusters

14 100-meter shuttle sprints

14 dumbbell squat clean thrusters

16 100-meter shuttle sprints

16 dumbbell squat clean thrusters

F: 45-lb dumbbells

M: 65-lb dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
Due to lack of DB weight we will use 50/35# DBs.

Int: 35/20

Scaled: Light DBs , 50m Shuttles