Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 30 SU or DU 3/3 Samson 5 Med ball Cleans 5 Med ball Push Press Barbell Prep 1 Clean High Pull + 1 Hang Muscle Clean + 1 Tall Clean (EMOM x 8 ) Can build lightly across Metcon (Time) 4 RFT 50 DU 30 WB (20/14) 10-8-6-4 C & J 135/95 155/105 185/125 205/145 20 min capRX+ 155/105 185/125 225/155 245/175 Scaled less weight 75 SURead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- DBL KB Front Rack Hold Min 3- Hollow Rocks Min 4- RKBS Min 5- Pike Leg lifts Cool Down ROMWODRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 5/5 SL Glute Bridge :15 side plank each side 5 BB Kang Squats 5/5 bird dogs :30 plank 5 Pause BS 5 90/90 hip rotations 5/5 deadbugs 5 one and a quarter BS Review Enderton BS Enderton Back Squat 1 Pause Squat + 1.25 Squat + 1 Squat2-sec pause Build to mod heavy 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 3 15 Front Squats (75/55) 15 Pull Ups Rest 2 AMRAP 3 15 OHS 15 C2B AMRAP 3 Rest 2 15 Thrusters 15 BMURX+ 95/65 scaled less weight RR/banded pull upsRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 1 min row or bike (easy) 5/5 worlds greatest 5/5 step ups 1 min row or bike (mod) 5 push up down dog 5 box jumps 30 sec row or bike (hard) 5 up downs 5 box jump overs 30 sec row or bike (hard) 5 BBJO Metcon (Time) For time 50-40-30-20-10 Row Cals 15-15-15-15-15 BBJO (24/20) 25 min cap *Bike cals 40-30-20-10-5Scaled step overs fewer reps lower box Finisher EMOM x 6 Min 1- V Ups Min 2- Plank Side CrunchesRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 2 rounds 3/3 squat reach ups 5 table top stretch 5 reverse snow angels 2 rounds 5 banded BTN ‘Y’ Press 10 banded high pulls 10 banded pull aparts 5 banded OHS Barbell Prep 3 Hang Muscle Snatch + 3 Drop Snatch Alternating EMOM x 8 3 HMS 3 DS Metcon Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb10 min cap Scaled less weight C2B/Pull Up/RR + Push UpRead more