Announcements

-Christmas Party!! Dec 13, 4-9PM

Xmas party is back to the gym! Pot luck style like every year. Casual wear.. We will have the gym set up beautifully and Do how we do every year. We will have our Holiday Photo booth and tripod set up for all the great pics!

Awards will be given out also! So we hope to hand them to you in front of our people. Show off that hard work you put in this year.

$40 gift limit for dirty Santa. Participation is optional

Kid friendly if you want to bring them. Look forward to sharing the night with everyone and celebrating you and CFVU 10 years running strong with PHD!

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

2 min cardio

Then…

2 Rounds:

20 SU

10 Prone Banded Pass Throughs

10 Hollow Rocks

10 Ring Rows

Strength

Weighted Pull-ups (Every 2:00 for 12:00
3 Reps)

Build to a heavy

Scaling options- regular strict pull up/banded strict pu/negative pu

Metcon (Time)

For Time

125 DU

2 Muscle Ups

100 DU

4 Muscle Ups

75 DU

6 Muscle Ups

50 DU

8 Muscle Ups

25 DU

10 Muscle Ups

15 Min Cap
Scaled/Masters

150/125/100/75/50 or less SU

BMU/Burpee Pull Up/RR