Announcements

November Events

–Nutrition Seminar– Saturday, Nov 23 @10am. Free and all welcome.

–Thanksgiving holiday. Weds, Nov 27th – no 630pm/ Nov 28-29 closed/ Nov 30 0830 Open for Turkey Burn WOD.

–Jinglebell Jam hosted by SRC CF Nov 30-Dec 1, 2024. Partner comp, RX/Scaled.

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

21-15-9

Cal Row

9-6-3

RR

Metcon (AMRAP – Reps)

4 rounds

1:00 RMU

2:00 Row for cals

1:00 rest
Scaled/Masters

1:00 Pull Ups/Ring Dips or RR/Push Ups *switch each round

2:00 Row for cals

1:00 rest

Strength

Clean and Jerk (On a 12:00 clock
8 reps @ 135/85
8 reps @ 155/105
8 reps @ 185/125
Heavy single in time remaining )

Goal is to have around 5 min to build at the end

RX+

135/85

185/125

225/155