Announcements
Holiday Hours:
Dec 2025:
– Closed Dec 24 & 25 for Xmas.
-Dec 26th 5am/830am/5pm classes only
-Closed Dec 31 & Jan 1, 2026.
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
30 sec bottom squat hold
30 sec downdog
5 wall facing air squat
into
EMOM 6
Min 1- Row
Min 2- 5 kip swings + 1 Pull Up + 5 Kip swings
Mini 3- 3 Muscle Snatch + 3 OHS
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
12/9 cal row
9 C2B
6 Squat Snatch (135/95)
RX+
BMU
185/125
Scaled/Masters
10/8 cal row
9 pull ups/RR
6 Squat Snatch (any #)