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

3 rounds

3/3 plank push ups

3/3 box step ups

10 glute bridges

15 sec tuck hold

Review movements

Metcon (Weight)

EMOM x 24

Min 1- 3 Wall Walks

Min 2- 10 Box Jumps (24/20)

Min 3- 15 Ab Mat Sit Ups

Min 4- 10 DB Hang Clean (35/25)
RX+

5 WW

12 Box Jumps

TTB

12 DB HC (50/35)

Scaled/Masters

3 half WW

10 box step ups

25/20

Cool Down

:30 Seal/Upward Facing Dog

:30/side Twisted Cross