Announcements

WHOLE LIFE CHALLENGE (4MONTHS)

• Final sign ups/Weigh ins/InBody scans Due NLT Jan 9th.
• Challenge Starts Jan 12th and ends May 1, 2026.
• Cost $175/mo (doesn’t include your membership)
• Deliverables: Paleo and whole 30 information to have a successful challenge and understanding of nutrition + access to private FB Group with all the knowledge. Coach and weekly check ins. 1 bag of Ascent ea month. Monthly InBody Scans to check progress and most importantly, accountability. Before and after pics
• Get with a coach to sign up.

CrossFit VU – CrossFit

Warm up

WARM UP:

3 sets:

100m run

-5 ring/ hanging scap pull ups

-5 ring row/ strict pull up

-5 RR/ Banded pull ups/kipping pull ups

stretch as needed

Nicole (AMRAP – Reps)

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Score is number of total pull-ups completed.
scaled:

-banded kipping pulls up or feet under rings, ring rows

**every 100m = 1 rep. Note your rds in comments

score is total reps.

Cool Down

COOL DOWN:

coach led stretches for hammies, forearms and lats