Announcements

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

Warm Up

Tabata #1

Bike

Hamstring walkouts

Tabata #2

Banded pull aparts

Plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

8/6 cal echo*

10/10 Russian twists w/ slam ball (20/10)

12 RKBS (70/53)

*add 2 cals to bike each round
Scaled/Masters

53/35

Cool Down

ROMWOD