Announcements
WHOLE LIFE CHALLENGE (4MONTHS)
- Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
- Challenge Starts Jan 12th and ends May 1, 2026.
- Cost $175/mo (doesn’t include your membership)
- Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
- Get with a coach to sign up.
DATES TO REMEMBER
- Bring A Friend (BAF) week Jan 26-31
- Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
- Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.
CrossFit VU – CrossFit
Warm up
WARM UP:
coach led Banded shoulder warm up
3 sets:
5-10 Push ups
5 tuck jumps
then
stretch as needed
Shoulder Press (Strength:
1RM Strict Press)
18 min Clock
Find a 1RM strict press
rest as needed
5min AMRAP Baseline BBJOs for reps (AMRAP – Reps)
Learn to pace properly, really turn up that last 30s – 1min remaining.
*Goal is to continue moving at a strong pace you can maintain.
**Breathing- each rep should have 3-4 breathes before your next rep.
WOD: Baseline
5min AMRAP
BBJOs 24″/20″
scaled: 20″/16″ or less
**score is total reps
Cool Down
COOL DOWN:
1-2 sets of 30s-1min holds
-Put out the vide tricep stretch
-Twisted cross or use rings to stretch your chest/shoulders
-Use a PVC pipe and do pass throughs then do some with a hold going back to stretch chest and shoulders.