Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP and if you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holida.

November Events

–CLOSED Nov 11 in observance of Veteran’s day.

–Hero Week Nov 12-16. We will finish with Chad on Saturday the 16th.

–Nutrition Seminar– Saturday, Nov 23 @10am. Free and all welcome.

–Thanksgiving holiday. Weds, Nov 27th – no 630pm/ Nov 28-29 closed/ Nov 30 0830 Open for Turkey Burn WOD.

–Jinglebell Jam hosted by SRC CF Nov 30-Dec 1, 2024. Partner comp, RX/Scaled.

CrossFit VU – CrossFit

Warm Up

10 Muscle Cleans

100m Run

10 Front Squats

100m Run

10 Hang Squat Cleans

100m Run

Metcon (Time)

10-8-6-4-2

T&G Squat Cleans (135/95)

100m Run

12 min Cap
Rx+

10-1

T&G Squat Cleans 135/95

100m Run

Scale/Masters

10-8-6-4-2

DB/BB Front Squat (any weight)

100m Run

Strength

Front Squat (Every 2:30 x 15:00
3 Front Squats** From Floor
1 UB Set of Strict Pull Ups)

Build to Heavy

Scale PU to get a min of 5/set