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

Line Drills

Into..

2 min row (increasing pace every 30 sec)

Metcon (AMRAP – Reps)

AMRAP 3, 5, 7, 9 / 2:00 Rest

500/450m Row

20 Goblet Squats (50/35)

20 Hand Release Push Ups

20 Alternating DB Snatch (50/35)

20 Pull Ups

Max SA Devils Press (50/35)

*start back at the beginning for each AMRAP
Scaled/Masters

400m Row

16 Goblet Squats

16 Push Ups

16 Alternating DB Snatch

16 Ring Rows

Max SA Devils Press

Cool Down

ROMWOD