Announcements

November 2023 Dates to remember:

• Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm.
• Nov 11th- Closed for Veteran’s day.
• Nov 23 & 24- Closed for Thanksgiving.

December 2023- Jan 8, 2024 Dates to remember:

• Jingle Bell Jam partner comp- Dec 2 @ CF SRC
• CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
• Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
• Dec 23-25- Closed for Christmas
• CFVU Price changes take effect Jan 1, 2024
• New Years Day- Closed Jan 1, 2024.
• Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
• WLC starts Jan 8, 2024.

CrossFit VU – CrossFit

Warm Up

30-20-10

Jumping Jacks

mountain climbers

banded pull aparts

Barbell Prep

Strength

Push Press (1RM)

15-20 min

Metcon (Time)

For time

10-8-6-4-6-8-10

DB H C & J (50/35)

35-35-35-35-35-35-35

DU

12 min cap
RX+

70/50

Scaled/Masters

10-8-6-4-6-8-10

DB H C&J (35/25)

50-50-50-50-50-50-50

SU