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
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21/16 Calorie Row
14 Thrusters 135/95
3 Bar Muscle Ups
Rx+
21/16 Ski Erg
14 Thrusters 155/105
7 BMU
Scale/Masters
16/10 Calorie Bike
14 Empty Bar Thrusters
12 Ring Rows
Warm up
21-15-9
Jumping Squats
Calorie Bike/other machine
100m Run (after each round)
Front Squat (In 15:00 complete
12 @ 135/95
9 @ 165/115
6 @ 205/145
3 @ 245/165
Find heavy single in time remaining )
RX+
165/115
205/145
245/165
275/185
Metcon (Time)
3 rounds
15/12 cal row
9 thrusters (135/95)
7 BMU
RX+
155/105
10 BMU
Scaled/Masters
15/12 cal row
9 thrusters (any weight)
10 pull ups or RR