Announcements

OCTOBER Events

-Closing early for Halloween. No 630pm Class Oct 31.

November Events

–CLOSED Nov 9-11 in observance of Veteran’s day.

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

–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

200m Run

10 RDLs (empty bar)

:15 HS Hold

10 Deadlift

5 HS or push up negatives

10 Power Cleans

5 Kipping HSPU or pike push ups

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
10 min cap

Scaled/Masters

Less weight

HR Push Ups

Clean and Jerk (15 min clock)

Squat, power, push jerk or split jerk