Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

1:30 Row

:30 Bottom of Sumo Squat Hold

:30 Bootstrappers

:30 Shoulder taps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Climb the ladder

200m Row

10 Air Squats

5 Burpees

400m/20/10; 600m/30/15… etc

50m = 1 Rep

For Quality (No Measure)

EMOM 9

1. Max DB Bicep Curl

2. Max DB Strict Press

3. Max V-Ups

Cool Down

ROMWOD