Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holiday.

CrossFit VU – CrossFit

Warm up

“Tabata style”

4 Rounds of:

:20 on / :10 off

Hollow Rocks

Inch Worms (no push up)

Alt Jumping Lunges

(rotate through every :30)

Metcon (AMRAP – Rounds and Reps)

AMRAP 28

5 S-DB Box Step Ups (50/35)(24/20)

5 Ab Mat Sit Ups

5 S-DB Hang Clean & Jerk

5 Wall Walks

10/10/10/5, 15/15/15/5, 20/20/20/5…
RX+

30’ HS walk

Cool Down

ROMWOD