Announcements

November 2023 Dates to remember:

• Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm.
• Nov 11th- Closed for Veteran’s day.
• Nov 23 & 24- Closed for Thanksgiving.

December 2023- Jan 8, 2024 Dates to remember:

• Jingle Bell Jam partner comp- Dec 2 @ CF SRC
• CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
• Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
• Dec 23-25- Closed for Christmas
• CFVU Price changes take effect Jan 1, 2024
• New Years Day- Closed Jan 1, 2024.
• Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
• WLC starts Jan 8, 2024.

CrossFit VU – CrossFit

Warm Up

3 rounds

3/3 lateral box step ups

5 tuck ups

3 inch worrms

Strength

Front Rack Lunge (3 x 10 (5 each leg))

3 working sets at a moderate load

15 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

27 BBJO (24/20)

27 TTB

rest 2 min

AMRAP 4

21 BBJO

21 TTB

rest 2 min

AMRAP 4

15 BBJO

15 TTB
Scaled/Masters

27/21/15 burpee box step overs

27/21/15 HKR