Announcements

October 2023 Dates to remember:

• 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

10 PVC Pass Thru

10/10 PVC Around the World

1/1 KB Turkish Get Up

10/10 mountain climbers

Strength

Push Press (5-5-3-3-3-3-3

Every 2:30 x 7 sets )

Build to a 3RM

Metcon (Time)

For time

40 Push Press *use 70% of 3RM

*every minute including 0:00 do 20 DU

*from the ground

9 min cap
RX+

30 DU

Scaled/Masters

60%

40 SU