Announcements

November 2023 Dates to remember:

• Nov 23 & 24- Closed for Thanksgiving.

December 2023- Jan 8, 2024 Dates to remember:

• Jingle Bell Jam partner comp- Dec 2 @ CF SRC
• CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
• Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
• Dec 23-25- Closed for Christmas
• CFVU Price changes take effect Jan 1, 2024
• New Years Day- Closed Jan 1, 2024.
• Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
• WLC starts Jan 8, 2024.

CrossFit VU – CrossFit

Warm Up

AMRAP 7

5/5 KB Windmills

5 roll to reach

5 up downs

15 sec active bar hang

Review Devils Press

Metcon (Time)

10 rounds

1 Rope Climb

5 Devils Press (35/20)

30 DU

25 min cap

*only do rope climb if you are proficient
RX+

Legless

50/35

Scaled/Masters

8-10 rounds

4 strict pull ups/banded/deep RR

5 Devils Press (25/15)

40 SU