Announcements
Upcoming Events
-WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you
-Closed Monday Jan 16th in Observance of MLK day. Celebrate ALL of our country’s history.
-CrossFit VU Intramural Open, Team Selections before end of January. GET PUMPED for the action and Friday Night Lights. Open starts Feb 16- Mar 6th.
Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you.
CrossFit VU – CrossFit
Warm-up
5/5 bird dogs
5 bootstrappers
5/5 worlds greatest
5 scap pull ups
5 kip swings
Barbell Prep
Take 6-7min to build up to a moderate weight to prime for the WOD
Metcon (Time)
4-8-12-16-20
Pull Ups
10-8-6-4-2
Squat Snatch (building) (start around 45%add 5-10% each round)
20 min cap
*put final snatch weight in separately
RX+
C2B
8-12-16-20-24 (C2B)
Scaled
RR
less reps