Announcements

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

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Air squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 10 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 10 MINUTES

1 Power Clean & Jerk (185/135)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
RX +

225/175

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)