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
100m run
5/5 T Spine Rotations
5 scap pull ups
100m run
10 supermans
10 hollow rocks
100m run
5 kip swings
5 bear to bridge
Barbell Prep
Viola (AMRAP – Rounds)
AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
Scaled/Masters
400m run
11 PS (75/55)
17 RR
13 PC
