Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

100m run

5 bootstrappers

5/5 Cossack squats

100m run

5/5 bird dogs

5 roll to reach

100m run

5 jumping air squats

5 inch worms

Barbell Prep

Strength

Back Squat (Every 2:30 x 5 sets
5 Back Squat)

Build to a mod…not a 5RM

Metcon (AMRAP – Reps)

2 sets

AMRAP 4

400m run

Max WB in time remaining (20/14)

Rest 2 min b/t sets
RX+

30/20

Scaled/Masters

14/10

300m run