Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP and if you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit.

-Closed Dec 24 & 25 in observance of Christmas holiday.

-Closed Dec 31 & Jan 1 in observance of New Years holida.

November Events

–CLOSED Nov 11 in observance of Veteran’s day.

–Hero Week Nov 12-16. We will finish with Chad on Saturday the 16th.

–Nutrition Seminar– Saturday, Nov 23 @10am. Free and all welcome.

–Thanksgiving holiday. Weds, Nov 27th – no 630pm/ Nov 28-29 closed/ Nov 30 0830 Open for Turkey Burn WOD.

–Jinglebell Jam hosted by SRC CF Nov 30-Dec 1, 2024. Partner comp, RX/Scaled.

CrossFit VU – CrossFit

Warm up

400m Jog

then

3 Set of

5 Kip Swings + 5 Strict (or kipping PU)

10 Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

8 Pull Ups

12 DB Goblet Lunge Steps (50/35)
RX+

C2B

70/50

Scaled/Masters

200m run

8 RR

12 DB Goblet Lunge Steps (any weight)

Strength

Back Squat (Every 3:00 for 5 sets
5 Back Squats
+
1 “Nose and Toes” HS Hold (20-30sec) )

Build to a moderate weight…not a 5RM

Wall Walk to the HS hold

RX+

50’ HS walk