Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories complete 5-8 Push Ups between rounds on the Rower Metcon (AMRAP – Reps) Teams of 2 AMRAP 18 10/8 Calorie Row 10 Thrusters (75/55) 1 Set of HSPU *alt full rounds w/ partner *score is total HSPURX+ Strict HSPU Strength Thruster (3RM) 12...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 4 Rounds 100m run 6 Strict Pull Ups 12 Air Squats Metcon (Time) For Time 400m Run 40 Box Jump Overs (24/20) 40 Pull Ups 40 KB Swings (53/35) 400m Run 14 Min CapScaled/Masters For Time 400m Run 30 Box Jump Overs 20″ (or less) 30 Pull Ups or Ring Rows 30...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up “Tabata style” 4 Rounds of: :20 on / :10 off Hollow Rocks Inch Worms (no push up) Alt Jumping Lunges (rotate through every :30) Metcon (AMRAP – Rounds and Reps) AMRAP 28 5 S-DB Box Step Ups (50/35)(24/20) 5 Ab Mat Sit Ups 5 S-DB Hang Clean & Jerk 5 Wall Walks...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up EMOM x 6 40 sec on / 20 sec off Min 1- Row Min 2- up downs Barbell Prep Metcon (Time) For Time 21/18 cal row 21 OHS (75/55) 21 burpee pull up -rest 2 min- 15/12 cal row 15 OHS 15 burpee pull up -rest 2 min- 9/6 cal row 9...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 3 rounds 100m run 10 KB Taters Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 2 200m Run Max Squat Cleans (95/65) 1:00 RestRX+ 115/85 Strength Back Squat (Every 2:00 for 5 sets 3 heavy reps )Read more