Announcements

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.

Hoodies are in pre order! Check FB page to see what they look like and order there. Hope you love em!

CrossFit VU – CrossFit

Warm up

3 rounds

1:00 Row/Bike

15 Lateral BB Hops

7 Slow Push Ups

BB Prep

Metcon (4 Rounds for time)

Every 4:00 x 4 Sets

400/350m Row (1km/.85km Bike)

50 Double Unders

10 Hang Power Snatch (95/65)

*Scale for :30+ sec of rest each round
Scaled/Masters

300/250m Row

60 Single Unders

20 Alt DB Snatch (35/25)

Rx+

500/450m Row

60 DU

10 HPS 115/75

1 Hang Power Snatch + 1 Low Hang Power Snatch (EMOM 8
1 Complex)

Stay lighter and technical, but can build as you go.