Announcements

Holiday Hours:

Dec 2025:

– Closed Dec 24 & 25 for Xmas.

-Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

WHOLE LIFE CHALLENGE (4MONTHS)

• Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
• Challenge Starts Jan 12th and ends May 1, 2026.
• Cost $175/mo (doesn’t include your membership)
• Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
• Get with a coach to sign up.

CrossFit VU – CrossFit

Warm Up

20 Line Hops

10 Front Squats with a pause in the bottom

10 Bent Over Row

Then

20 Bar Hops

10 Barbell RDLs

:10s Chin Over Bar Hold or RR hold

Then

20 Double Unders or 30 Singles

10 Hang Squat Cleans

Metcon (Time)

4 Rounds

50 Double Unders

8 Hang Squat Cleans 115/85

8/6 Strict Chin Ups

1:00 Rest

15 Min Cap
RX+

135/95

Scaled/Masters

75 SU

95/65

6/4 strict/banded chin ups or supinated RR

Strength

Paused Front Squat (Every 2:00 x 12:00
5 reps)

*1 sec pause in bottom each rep