Announcements

Holiday Hours:

Nov 2025:

-Closed Nov 27 & 28 for Thanksgiving

Dec 2025:

-Closed Dec 24 & 25 for Xmas. Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

Dates to remember:

-Christmas Party!!

Xmas party is back to the gym! Pot luck style like every year. Casual wear.. We will have the gym set up beautifully and Do how we do every year. We will have our Holiday Photo booth and tripod set up for all the great pics!

Awards will be given out also! So we hope to hand them to you in front of our people. Show off that hard work you put in this year.

$40 gift limit for dirty Santa. Participation is optional

Kid friendly if you want to bring them. Look forward to sharing the night with everyone and celebrating you and CFVU 10 years running strong with PHD!

CrossFit VU – CrossFit

Warm Up

2:00 row

Into

2 Rounds:

8 Muscle Clean

8 Kipping Knee Raises

8 Wall Ball Thrusters

-Then-

1 Round

6 Power Cleans- Warm-Up weight

6 Toes to Bar

6 Wall Balls

Metcon (Time)

For Time

30 Power Cleans 185/125

40 V-Ups

50 Wall Balls 20/14

80/60 Calorie Row

20 Min Cap
225/155

50 GHD

70 WB (30/20)

90/70 cal row

Scaled/Masters

20 PC (any #)

30 Ab mat sit ups

40 WB (any #)

50/40 cal row

Less weight

Cool Down

Stretch quads/hamstrings