Announcements
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
*Perform 8 PVC OHS in the 2nd Round
Strength
Overhead Squat (Moderate 5-Rep )
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.
(Score is Weight)
-No Additional Rest b/t Parts-
Thruster (Moderate 5-Rep )
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)
KG BB: (42.5/30)|(30/20)