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

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Warm-up

Warm-up (No Measure)

1 min hurdler stretch
1 min calf stretch

200m run
250/200m row or 15/12 cal bike
25 DU or SU
10 up downs

Metcon

Metcon (Time)

For time

800m run

500/400 m row or 30/25 cal bike

100 DU

75 HR Push Ups

100 DU

500/400m row

800m run

30 min cap

RX+

HSPU

Scaled

400m run

Plate Push Ups

SU