9
Dec
Friday
Announcements
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 min bike or row
Into..
5 kang squats (take from rig)
5/5 Alt V ups
5/5 DB DL b/t feet
5/5 DB Hang Snatch
5 WB Squats
Into..
Back Squat Prep
Strength
Back Squat (3 x 3)
15 min clock
80-85% across working sets
Take 7-8 min to build up
Metcon
Metcon (Time)
For time
50 WB (20/14)
40/30 cal row or 30/20 cal bike
30 TTB
20 Alt DB Snatch (35/20)(25/15)
30 TTB
40/30 cal row
50 WB
20 min cap
RX+
50/35
Scaled
Cut reps down by 10
HKR