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: 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 (Time) For time 10-9-8-7-6-5-4-3-2-1 Pull Up 1-2-3-4-5-6-7-8-9-10 DBL DB Box Step Over (35/25) 12 min capRX+ C2B 50/35 Scaled/Masters RR 25/20 Cool Down ROMWODRead 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 (Weight) EMOM x 30 Min 1- 5 Bench Press (building) Min 2- 14/12 cal row or 12/10 cal bike Min 3- 12 T- Bar Row Min 4- 8/8 Alt DB Snatch (50/35) Min 5- RestRX+ 18/15 cal row or 15/12 cal bike 70/50 Scaled/Masters...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 Metcon (Time) For time 200m run 21-18-15-12-9 WB (20/14) 200m run 21-18-15-12-9 Deadlift (185/125)RX+ 30/20 Scaled/Masters 200m run 18-15-12-9-6 WB (14/10) 200m run 18-15-12-19-6 Deadlift (155/105)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 Strength Front Rack Lunge (3 x 10 (5 each leg)) Build to a moderate 15 min Metcon (AMRAP – Rounds and Reps) AMRAP 4 27 BBJO (24/20) 27 TTB rest 2 min AMRAP 4 21 BBJO 21 TTB rest 2 min AMRAP 4 15 BBJO...Read more