Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holiday.

CrossFit VU – CrossFit

Warm up

4 Rounds

100m run

6 Strict Pull Ups

12 Air Squats

Metcon (Time)

For Time

400m Run

40 Box Jump Overs (24/20)

40 Pull Ups

40 KB Swings (53/35)

400m Run

14 Min Cap
Scaled/Masters

For Time

400m Run

30 Box Jump Overs 20″ (or less)

30 Pull Ups or Ring Rows

30 KB Swings (35/26)

400m Run

Strength

Deadlift (10-10-10-10)

12 min clock

Build gradually…moderate weight