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

3 Rounds

10 Strict/Push Press (empty bar)

4 Lateral Burpees

10 Front Squats

4 V-Ups w/ :01 hold

Metcon (No Measure)

AMRAP 12

8 Strict HSPU*

12 Toes to Bar

16 Front Squats (95/65)

*can switch to kipping HSPU once strict degrades
Scaled/Masters

AMRAP 12

8 Push Ups on DBs

12 Toes to Bar

16 DB Front Squats (25/15)

Strength

Front Squat (Every 2:00 x 6 sets
5 reps)

Slowly build but stay sub maximal