Announcements
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.
DATES TO REMEMBER
- Bring A Friend (BAF) week Jan 26-31
- Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
- Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.
CrossFit VU – CrossFit
Warm Up
Line drills
HALO band + Shoulder band warm up (coaches choice)
-200m easy pace
-200m med pace
-200m tough pace
then pull up progression and warm up.
stretch 5 mins then begin 1 mile run.
METCON baseline
For time:
Run 1 mile (10min CAP)
(3mile (4.8km) on Echo or 2k row)
rest 5 mins
Then
1 min AMRAP of Strict pull ups
scaled: (banded strict)
rest 3 mins
1 min AMRAP of Kipping pull ups
scaled: (banded kipping or ring row w/ feet under rings)
Cool down
1-2 sets of 30s holds on each.
Banded Lat stretches
Banded hamstring stretch
Seated streddle hamstring stretches (Left, right Center)
Samson stretch for hips
1-Mile Run (Time)
Max Effort 1-Mile Run
10min Time cap
1min AMRAP Strict Pull ups (AMRAP – Reps)
score is total reps