Announcements November 2023 Dates to remember: Nov 23 & 24- Closed for Thanksgiving. December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Turkey Trot (AMRAP – Rounds and Reps) Teams of 4 AMRAP 25 Partners 1 & 2 400m run w/ Med Ball (30/20) *switch halfway w/ Med ball Partners 3 & 4 AMRAP 21-15-9 Burpees DB Thrusters (35/20) Ab Mat Sit Ups *switch places after the run and pick up where your partners left offRX+ 50/35 TTBRead more

Announcements November 2023 Dates to remember: Nov 23 & 24- Closed for Thanksgiving. December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Birdie Complex (Build to a heavy ) 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS15 min Metcon (AMRAP – Rounds and Reps) AMRAP 14 7 Thruster (75/55) 7 Box Jump (24/20) 7 Power Snatch 7 Box JumpRead more

Announcements November 2023 Dates to remember: Nov 23 & 24- Closed for Thanksgiving. December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (Time) 10 rounds 1 Rope Climb 5 Devils Press (35/20) 30 DURX+ Legless Scaled/Masters 3 strict pull ups 5 Devils Press (25/15) 50 SURead more

Announcements November 2023 Dates to remember: Nov 23 & 24- Closed for Thanksgiving. December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 2:30 x 12 200m run Max Back Squat Round 1- 95/65 Round 2- 135/95 Round 3- 185/125 Round 4- 205/145 Round 5- 225/155 Round 6- 275/185 *Partner up…one working while other is restingRead more

Announcements November 2023 Dates to remember: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. Nov 23 & 24- Closed for Thanksgiving. December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 17 7 OHS (75/55) 7 Box Jumps (24/20) 7 burpees over bar *alt full rounds with your partnerRX+ 9 reps of everything 95/65 Scaled/Masters 7 OHS (65/45) 7 Box Step Ups 7 burpee step over...Read more