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

AMRAP 5

5 Burpees

5 Empty Bar Strict Press

150m Row

Strength

Push Jerk (Every 2:00 x 14:00 (7 sets)
8 Lateral BB burpees
3 Push Jerks (From floor)

*Build in weight)

Scale

6 L-Burpees

Rx+

10 L-Burpees

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
14 min cap

**500/450m Row