Announcements

Holiday Hours:

Dec 2025:

– Closed Dec 24 & 25 for Xmas.

-Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

WHOLE LIFE CHALLENGE (4MONTHS)

• Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
• Challenge Starts Jan 12th and ends May 1, 2026.
• Cost $175/mo (doesn’t include your membership)
• Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
• Get with a coach to sign up.

CrossFit VU – CrossFit

Warm Up

100m run

10 DB Good Morning

10 air squats

5 inchworm + push up

100m run

10 DB DL

10 jump squats

10 plank ups

100m run

10 alt DB Snatch

10 Goblet Squats

3 HSPU negatives

Metcon (Time)

For time

400m run

30 alt DB snatch (50/35)

15 HSPU

300/20/10, 200m/10/5

12 min cap
RX+

70/50

strict HSPU

Scaled/Masters

200m run

20 alt DB Snatch (any #)

15 push ups

Strength

Back Squat (15:00 clock
5-5-5-5-5)

Each set should be a working weight