Announcements October 2023 Dates to remember: CF Mako Mash partner comp- Oct 14th Barbell 4 boobs Fundraiser- Oct 28th Halloween- Oct 31, wear your costume if you got it! 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) AMRAP 14 75-75-75-75-75 SU 25-20-15-10-5 RKBS (70/53) Single DB Box Step...Read more

Announcements October 2023 Dates to remember: CF Mako Mash partner comp- Oct 14th Barbell 4 boobs Fundraiser- Oct 28th Halloween- Oct 31, wear your costume if you got it! 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 Warm Up AMRAP 6 5 inchworms w/ push up 3/3 worlds greatest 5/5 elbow punches 3 squat...Read more

CrossFit VU – CrossFit Warm Up Line Drills 100m run 5 BB SL RDL 5 bootstrappers 100m run 5 BB Goodmornings 5/5 90 90 Hip Rotations 100m run 5 DL 5 air squats Metcon (5 Rounds for time) Every 6:00 x 5 Sets 400m Run 10 DL (185/125) 20 Air Squats Goal is about 2 min restRX+ 205/145 Scaled/Masters 300m run 10 DL (155/105) 15-20 air squatsRead more

CrossFit VU – CrossFit Warm Up EMOM x 6 Min 1- 4 up downs + 4/4 lunges Min 2- 4 supermans + 4/4 bird dogs Barbell Prep Strength Back Squat (5-5-3-3-3 (85% cap)) 25 min CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target*no targets…just clap overheadRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 80 KBS (53/35) 80 TTB rest 2 min 80/65 cal row 80/65 cal echo 25 min capRX+ 70/53 100 reps/cals Scaled/Masters (35/26) HKRRead more