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 Warm Up 2 rounds 10 PVC Pass Thru 10 Prone BTN Snatch Press 10 Prone PVC Front Raises 2 rounds 5 seated jumps 3/3 open/close the gate 5 V Ups Barbell Prep Birdie Complex (Build to a heavy ) 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS15 min Metcon (AMRAP – Rounds and Reps) AMRAP 14...Read 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 Warm Up AMRAP 7 5/5 KB Windmills 5 roll to reach 5 up downs 15 sec active bar hang Review Devils Press Metcon (Time) 10 rounds 1 Rope Climb 5 Devils Press (35/20) 30 DU 25 min cap *only do rope climb if you are proficientRX+ Legless 50/35 Scaled/Masters 8-10 rounds 4 strict pull ups/banded/deep RR 5 Devils Press (25/15)...Read 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: 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 Halo 100m run 5 BB Goodmorning 100m run 5 Back Squat 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 restingRX+ 135/95 185/125 225/155 275/195 315/225 365/275 Scaled/Masters 95/65 115/85...Read more