Friday

4
Nov

Friday

Announcements

Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

:30 pigeon stretch each side

:30 lat stretch against wall

:30 cat/cow

Into..

2 rounds

10 PVC Pass Thru

5/5 lunge w/ twist

10 PVC around the world

5 Banded ‘Y’ into 5 banded ‘W’

10 hollow rocks

Into..

Barbell Prep

Strength

Snatch (1 x 1)

25 min clock

1RM!!

Cool Down

1 min Thread the needle

1 min supine twist