Announcements

October 2023 Dates to remember:

• Barbell 4 boobs Fundraiser- Oct 28th
• Halloween- Oct 31, wear your costume if you got it!

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

EMOM x 9

Min 1- Row or Bike

Min 2- Plank/Side Plank L/Side Plank R

Min 3- Groiners/Roll to Reach/Air Squats

Barbell Prep

Strength

Paused Back Squat (Every 2:00 x 8 sets
2 pause back squats (70-75%))

Paused Back Squat
3 sec pause each rep

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20/17 cal row or 15/12 cal bike

20 TTB

Target: 3 + rounds
Scaled/Masters

AMRAP 10

20/17 cal row or 15/12 cal bike

20 HKR or 10-12 TTB