Announcements 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 Tabata #1 Bike Hamstring walkouts Tabata #2 Banded pull aparts Plank Metcon (AMRAP – Rounds and Reps) AMRAP 14 8/6 cal echo* 10/10 Russian twists w/ slam ball (20/10) 12 RKBS (70/53) *add 2 cals to bike each roundScaled/Masters 53/35 Cool Down ROMWOD
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