Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

View Public Whiteboard


Metcon (No Measure)

Open Gym

40 min running clock

Work on your skills/technique

Ask coaches for guidance


Metcon (No Measure)

EMOM x 20

45 sec work / 15 sec rest

Min 1 – Deadlifts

Min 2- Ab mat sit ups

Min 3- Box Jumps

Min 4 – Rest

*Stay at a moderate weight on DL so you can get 12-15 reps each round
Optional WOD if you have nothing to work on for open gym time

Cool Down