Announcements

November 2023 Dates to remember:

• 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

2 rounds

10 PVC Pass Thru

10 Prone BTN Snatch Press

10 Prone PVC Front Raises

2 rounds

5 seated jumps

3/3 open/close the gate

5 V Ups

Barbell Prep

Birdie Complex (Build to a heavy )

1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
15 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Front Squat (75/55)

7 Box Jump (24/20)

7 Power Snatch

7 TTB
RX+

95/65

Scaled/Masters

7 FS (65/45)

7 Box Step Ups

7 Power Snatch

7 HKR