CrossFit – Wed, Nov 29

Announcements

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

EMOM x 12

Min 1- Row

Min 2- Inchworms

Min 3- Alt Lunges

Min 4- Supermans

Review workout movements

Primer

5 reps of each movement

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
Scaled/Masters

14/10

65/45

Step ups