Announcements

Upcoming events

-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

-WHOLE LIFE CHALLENGE JAN 7,2023

CrossFit VU – CrossFit

Warm-up

2 min cardio

5/5 T Spine Rotation

10 Pike Push Ups

5 jumping air squats

Review Push Press

Strength

Push Press (3 x 5 @ 75-80)

15 min

Metcon (AMRAP – Reps)

AMRAP 18

21-15-9

Power Snatch (75/55)

Cal Row

into..

15-12-9

Overhead Squat

Cal Row

into..

12-9-6

C & J

Cal Row

Bike Cals

15-12-9

12-9-6

9-6-3
RX+

95/65

Scaled

less weight