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.

CrossFit VU – CrossFit

Warm Up

2 Rounds

10 Cal Row

10 Up-downs

5/5 SA Ring Rows

Into

BB Prep

Metcon (Time)

For Time:

50/40 Cal Row

40 Hang Power Snatch 75/55

30 Pull Ups

Rest 3:00

40/32 Cal Row

30 Hang Power Snatch

20 Pull Ups

Rest 3:00

30/24 Cal Row

20 Hang Power Snatch

10 Pull Ups

28 min Cap
*Part one under ~9min to do Rx

RX+

60/48 | 50/40 | 40/32 Cal Row

50 | 40 | 30 HPS

40 | 30 | 20 C2B

Scale Masters

3 Rounds

30/20 Cal Row

25 HPS (any weight)

20 Ring Rows

Rest 3:00