CrossFit – Thu, Nov 16

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 (Time)

For time

10-9-8-7-6-5-4-3-2-1

Pull Up

1-2-3-4-5-6-7-8-9-10

DBL DB Box Step Over (35/25)

12 min cap
RX+

C2B

50/35

Scaled/Masters

RR

25/20

Cool Down

ROMWOD