Announcements

October 2023 Dates to remember:

• CF Mako Mash partner comp- Oct 14th
• Barbell 4 boobs Fundraiser- Oct 28th
• Halloween- Oct 31, wear your costume if you got it!

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

AMRAP 6

5 inchworms w/ push up

3/3 worlds greatest

5/5 elbow punches

3 squat jumps

Barbell Prep

Strength

1 Strict Press + 2 Push Press + 2 Jerk (Every 2:00 x 6 sets )

Metcon (Time)

For time

21-15-9

Power Snatch (75/55)

Pull Up

12 min cap
RX+

95/65

12-10-8

BMU