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)
1 min pigeon
1 min hamstring stretch
1 min calf stretch
Into
200m run
10 straight leg kicks
10 step overs
25 DU or 50 SU
5 HR Push Ups
Metcon
Metcon (Time)
Buy In: 800m run
25-20-15-10
HR Push Ups
Box Jump Overs (24/20)
*50 DU after each set
Cash Out: 800m run
*20 min cap
RX+
1200m run
Scaled
100 SU
400m run
Step overs
20-15-10-5
Finisher
Metcon (No Measure)
Tabata Abs
20 sec on/10 sec off x 8 rounds
*Coaches choice