Announcements

November 2023 Dates to remember:

• 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

ATYT x 10

2 rounds

3/3 squat reach ups

5 up downs

3/3 90 90 hip rotations

Review OHS

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 17

6 OHS (75/55)

7 Box Jumps (24/20)

8 burpees over bar

*alt full rounds with your partner
RX+

95/65

Scaled/Masters

6 OHS (65/45)

7 Box Step Ups

8 burpee step over bar