Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

2 Rounds

10 Air Squats

5 Inch Worm + Push Ups

10 Ring Rows

5 Burpee Tuck Jumps

Metcon (Time)

For time

21-15-9

Front Squats (135/95)

Handstand Push Ups

Box Jump Over (24/20)

Pull Ups

10 Min Cap
Scaled/Masters

15-12-9

Goblet Squats

Push Ups

Box Jumps

Pull Ups

(any and all full ROM variations are acceptable)

Strength

Front Squat (Every 2:30 for 15:00
Complete 5 Reps

-Build to a moderate weight across sets. Consistency and quality of movement is all we are looking for here.
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