Announcements

December Events

–Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. 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 holiday.

CrossFit VU – CrossFit

Warm up

EMOM x 6

40 sec on / 20 sec off

Min 1- Row

Min 2- up downs

Barbell Prep

Metcon (Time)

For Time

21/18 cal row

21 OHS (75/55)

21 burpee pull up

-rest 2 min-

15/12 cal row

15 OHS

15 burpee pull up

-rest 2 min-

9/6 cal row

9 OHS

9 burpee pull up

24 min cap

*if it’s a big class share bars and rowers/start in different spots
Scaled/Masters

21-15-9

Cal row

Front Squat (any weight)

10-10-10 burpee RR

RX+

27/22…21/18…15/12 cal row

27-21-15

OHS (95/65)

Burpee pull up