Announcements

Upcoming events

-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

-WHOLE LIFE CHALLENGE JAN 7,2023

CrossFit VU – CrossFit

Warm-up

EMOM x 12

Min 1- Row or Bike

Min 2- 25 DU or SU

Min 3- Plank ( RX+ ring support hold)

Min 4- Flow Stretching

Metcon (Time)

For time

4K Bike

200 SU

50 HSPU

2K Row

30 min cap
RX+

DU

50 Deficit HSPU

Scaled

HR Push Ups