Announcements
Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
CrossFit VU – CrossFit
Warm-up
Run 200m
3/3 worlds greatest
5 pike push ups
Barbell Prep
Strength
Clean and Jerk (1 x 2+2)
2 Power Clean + 2 Jerk
Build to heavy
20 min clock
Metcon (Time)
For time
400m run
21 Alt DB C & J (50/35)(35/25)
400m run
15 DB C & J
400m run
9 DB C & J
*one DB
12 min cap
RX+
70/50 or 70/53 KB