Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holiday.

Hoodies are in pre order! Check FB page to see what they look like and order there. Hope you love em!

CrossFit VU – CrossFit

Warm up

Every :90 for 6:00

1 Round of Cindy (simple scaling as needed for all)

Metcon (No Measure)

EMOM x 15

40 sec on/ 20 sec off

Min 1- Wall Balls (20/14)

Min 2- OH Lunge Steps w/ Med Ball

Min 3- Strict Pull Ups
Scaled/Masters

14/10

Banded strict pull ups/Deep RR

Strength

Walking Lunges – DB/KB (Every 2:00 x 5 sets
10 reps AHAP)

Warm up

Every :90 for 6:00

1 Round of Cindy (simple scaling as needed for all)