Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

3 rounds

50” high knees

50” butt kickers

10/10 leg sweeps lateral/front

5/5 SL RDL

3 rounds

200m run

8/6 cal row or bike

*easy/mod/hard effort

Up Stream (Calories)

Every 2:30 until failure

*rest 30 sec between sets

200m run

10/8 cal row or 8/6 cal bike

*add 2 cals to row/bike every set
Scaled

100m run

*goal is to make it atleast 5 rounds…keep the run at 1-1:10

Finisher

75 Ab mat Sit Ups