Announcements

Upcoming events

-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

-WHOLE LIFE CHALLENGE JAN 7,2023

CrossFit VU – CrossFit

Warm-up

2 rounds

5 Superman’s

5 cat/cow

5/5 deadbugs

5 up downs

Review Deadlif

Strength

Deadlift (5 x 4 @ 75-80)

Metcon (Time)

3 rounds

15 DB Burpee (35/20)

15 DB Front Squat

15 TTB

15 min cap
RX+

50/35

4 rounds

Scaled

less weight

fewer reps

HKR