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

5 Push Ups

10 Pull Ups

15 Air Squats

*Simple scales as needed

Metcon (Time)

For Time:

5 Rounds

18 Wall Balls (20/14)

12 Pull Ups

14 min Cap
Rx+

21 WB (20/14)

14 C2B

Scaled/Masters

18 WB (14/10)

12 Ring Rows/Band Pull Up

Strength

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

*Double DB/KB

*Partner up/share accordingly