Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
Veterans HERO WEEK Nov 7-11:
One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day.

CrossFit VU – CrossFit

Warm-up

1 min row or bike

5/5 shoulder taps

3/3 bird dogs

3/3 lunge w/ a twist

Barbell Prep

Strength

EMOM x 7

2 Tall Jerks + 2 Jerk Balance

*technique work/from the ground

After EMOM take 7-8 min to build up to workout weight

Metcon (Time)

DT w/ a Spin

5 rounds

15/12 cal bike or 20/15 cal row

12 DL (135/95(95/65)

9 HPC

6 S2O

17 min cap
RX+

155/105

Scaled

less weight

fewer reps