Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
Veterans HERO WEEK Nov 7-11:
One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day.

CrossFit VU – CrossFit

Warm-up

Run 400m

Stretch quads,calves, hamstrings

1-Mile Run (Time)

Max Effort 1-Mile Run
12 min cap

Rest 5 min and review Angie

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
25 min cap

Scaled

partition reps

RR

plate push ups