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

Metcon (Weight)

EMOM x 30

Min 1- 5 Bench Press (building)

Min 2- 14/12 cal row or 12/10 cal bike

Min 3- 12 T- Bar Row

Min 4- 8/8 Alt DB Snatch (50/35)

Min 5- Rest
RX+

18/15 cal row or 15/12 cal bike

70/50

Scaled/Masters

12/10 cal row or 10/8 cal bike

25/20