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 12-10-8-5 Turkish Sit Up w/ plate Glute Bridges Barbell Prep Metcon (AMRAP – Reps) Every 2:30 x 5 sets 12 TTB 12 push ups Max C & J in time remaining (increasing ) -rest 2:00 between sets- C & J 115/85 135/95 155/105 185/125 205/145RX+ 12 TTB 12 HSPU Max C & J 135/95 155/105 185/125 205/145 225/155 Scaled/Masters HKR Push Ups to plate 95/65 115/85 135/95 155/105 165/115
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