Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

400m Run

then

3 Rounds

10 Empty Barbell Press

10 Glute Bridges

:30 Hollow Hold

Strength

Shoulder Press (Every :90 for 12:00
3 Reps)

Gradually build

Metcon (Time)

6 Rounds

200m Run

15/12 Calorie Echo or 20/15 cal row

15 Min Cap
Scaled/Masters

4-5 rounds