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) Teams of 2 ’Hulk Hands’ 30 cal Echo (each) 20/20 Alt DB Snatch (35/20) 10/10 DBL DBL DB FR Reverse Lunges 30 cal Echo (split) 10/10 DBL DB FR Reverse Lunges 20/20 Alt DB Snatch 30 cal Echo (each) 20 min capRX+ 50/35...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 Warm Up 1 min row or bike 5 BB Good mornings 5 Pike Shoulder Taps 1 min row or bike 5 BB RDL 5/5 Standing Straddle Toe Touch 1 min row or bike 5 WB Front Squats 5 WB Push Press Review DL Primer 2...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 (AMRAP – Reps) Every 3:00 x 5 sets 10 shuttle runs 12 TTB Max BBJ in time remaining (24/20) -rest 1 min b/T sets-RX+ 30/24 Scaled/Masters 8-10 shuttle runs 10-12 HKR Max Burpee Box Step Overs (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 Warm Up 30-20-10 Jumping Jacks mountain climbers banded pull aparts Barbell Prep Strength Push Press (1RM) 15-20 min Metcon (Time) For time 10-8-6-4-6-8-10 DB H C & J (50/35) 35-35-35-35-35-35-35 DU 12 min capRX+ 70/50 Scaled/Masters 10-8-6-4-6-8-10 DB H C&J (35/25) 50-50-50-50-50-50-50 SURead more

Announcements October 2023 Dates to remember: Halloween- Oct 31, wear your costume if you got it! 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 Warm Up 3 rounds 5 scap pull ups 5 kip swings 3/3 bird dogs 3 inchworms 3 bootstrappers Metcon (AMRAP – Rounds and Reps) AMRAP 35 1 round of Barbara...Read more