Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

AMRAP 6

10 S- DB Skull Crushers

30 sec plank

10 PVC Around the World

Barbell Prep

Strength

Shoulder Press (Every 3:00 x 3 sets
Max reps @
Set 1- 115/75
Set 2- 95/65
Set 3- 75/55)

RX+

135/95

115/75

95/65

Scaled

95/65

75/55

65/45

Metcon (Time)

3 rounds

7 burpees

5/5 S- DB Push Press (50/35)

into..

21 burpees

15/15 S – DB Push Press

11 min cap
RX+

70/50

Scaled/Masters

up downs

35/25

Cool Down

1 min Twisted Cross L/R

1 min puppy dog