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 7

3/3 lunge w/ twist

3 jumping air squats

3 inchworms

3/3 elbow punches

Barbell Prep

Strength

Pause Push Press (EMOM x 10
2 sec pause in dip )

Light/mod load across all sets

From the ground

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

Scaled/Masters

21-15-9

Thrusters (75/55)

RR