Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

5 BB Goodmorning

5 Up Downs

5 BB Kang Squats

5 burpees

5/5 elbow punches

5 step ups

Review Back Squat

Strength

Back Squat (2 x 5 @ 75
2 x 3 @ 80)

20 min

Metcon (AMRAP – Reps)

4 sets

AMRAP 3

12 thrusters (95/65)(75/55)

12 BBJO

Max WB in time remaining (20/14)

*rest 1 min between sets

*goal is to have atleast 30 sec-1 min on WB
RX+

15 reps

Scaled

Less weight

step ups