Announcements

OCTOBER Events

-Closing early for Halloween. No 630pm Class Oct 31.

November Events

–CLOSED Nov 9-11 in observance of Veteran’s day.

–Hero Week Nov 12-16. We will finish with Chad on Saturday the 16th.

–Thanksgiving holiday. Weds, Nov 27th – no 630pm/ Nov 28-29 closed/ Nov 30 0830 Open for Turkey Burn WOD.

–Jinglebell Jam hosted by SRC CF Nov 30-Dec 1, 2024. Partner comp, RX/Scaled.

CrossFit VU – CrossFit

Warm up

400m Run

into..

3 Rounds

7 Front Squat (empty bar)

7 Push Press

7 Kip Swings

Fran (Time)

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

Scaled/Masters

less weight

RR or jumping pull ups

Shoulder Press (1RM)

12 min clock