Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

Halo

2 rounds

3/3 worlds greatest

5 push ups

10/10 lateral hops over line

Barbell Prep

Metcon (Time)

7 rounds

9 Thrusters (95/65)

35 DU

15 min cap
RX +

10 rounds

Scaled/Masters

5-7 rounds

75/55

35 SU

Strength

From 15-25 min

Thruster (3RM)

Cool Down

10/10 Slow Calf Raise on plate

1:00/side Couch Stretch