Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm up

3 Rounds

100m Run

10 Up-Downs

10 Reverse Lunges

Metcon (Time)

4 Rounds

10 Shoulder to OH (115/75)

8 Lateral Bar Burpees

2:00 Rest

4 Rounds

10 Front Rack Lunges (115/75)

8 Lateral Bar Burpees

12 Min Cap
Scaled/Masters

10 DB Push Press (any pair)

10 Bodyweight Lunges

8 Burpees

Strength

Deadlift (Every 3:00 for 4 sets
10 reps )

Take 3-4 warm up sets of 3-5 reps

First set of 10 mod, second set mod/heavy, 3 & 4th sets challenging