Announcements

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 T Spine Rotations

5/5 PVC Around the World

3/3 Cossack Squat w/ PVC Press

Review OHS

Strength

Overhead Squat (Every 2:00 x 7 sets
3 OHS
*from rig)

Build to a mod/heavy

Metcon (Time)

2 rounds

25 burpee pull ups

25 OHS (95/65)

13 min cap
RX+

135/95

15 RMU

Scaled/Masters

20-25 burpee RR

20-25 OHS (75/55)