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

10/8 cal row

5 Inch Worm + Push Ups

10 Ring Rows

5 Burpee Tuck Jumps

Metcon (Time)

3 rounds

20/15 cal row or 15/12 cal bike

15 DB Thrusters (35/20)

10 Pull Ups

1:00 rest

12 Min Cap
RX+

50/35

Scaled/Masters

15/12 cal row

15 DB Thrusters (any weight)

Jumping Pull Ups/RR

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.
)

Build to a moderate…not a max. Quality focus