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

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 17

7 OHS (75/55)

7 Box Jumps (24/20)

7 burpees over bar

*alt full rounds with your partner
RX+

9 reps of everything

95/65

Scaled/Masters

7 OHS (65/45)

7 Box Step Ups

7 burpee step over bar