Announcements

WHOLE LIFE CHALLENGE (4MONTHS)

• Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
• Challenge Starts Jan 12th and ends May 1, 2026.
• Cost $175/mo (doesn’t include your membership)
• Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
• Get with a coach to sign up.

CrossFit VU – CrossFit

warm up

WARM UP:

-HALO band

-Banded shoulder warm ups

then stretch as needed

-KB/DB movement warm ups

4RFT (Time)

4 RFT:

-5/5 SA RKBS

-5/5 SA KB Cleans

-5/5 SL Rev step lunges

-5/5 SA KB Thrusters

rest 1min b/t rds
RX: 53/35 KBs or 50/35#DBs

Scaled: 35/24 KBs or 35/20# DBs or less

*goal is to go Unbroken (UB) ea Rd.

**DB can be used in place of KB.

COOLDOWN (No Measure)

ROMWOD
Do IT