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: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. 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 – Rounds and Reps) Teams of 2 AMRAP 17 7 OHS (75/55) 7 Box Jumps (24/20) 7 burpees over bar *alt full rounds with your partnerRX+ 9 reps of everything 95/65 Scaled/Masters 7 OHS (65/45) 7 Box Step Ups 7 burpee step over...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 Warm Up ATYT x 10 2 rounds 3/3 squat reach ups 5 up downs 3/3 90 90 hip rotations Review OHS Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 17 6 OHS (75/55) 7 Box Jumps (24/20) 8 burpees over bar *alt full rounds with your partnerRX+ 95/65 Scaled/Masters 6 OHS (65/45) 7 Box Step Ups 8 burpee...Read more

Announcements November 2023 Dates to remember: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. 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 The Clean Up (Time) 3 rounds 25 DU 5 Power Clean (185/125) 2 rounds 25 DU 5 Squat Clean 1 round 25 DU 5 C & J 14 min capRx+ 225/155 Scaled/Masters 50 SU 135/95Read 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 EMOM x 9 Min 1- Lateral plate shuffle Min 2- 5/5 SL KB RDL Min 3- 30 sec HS hold Barbell Prep The Clean Up (Time) 3 rounds 25 DU 5 Power Clean (185/125)* 2 rounds 25 DU 5 Squat Clean 1 round 25 DU 5 C & J 15 min cap *choose a weight you will have...Read more