Month: October 2017

Strength Day: Upper Push + Lower Pull

Announcements Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic. CrossFit VU – CrossFit Weightlifting Alternate sets of the push jerk complex and deadlifts. You have 20-25 minutes to complete. Be sure to start warming up shoulders and backside as soon as you get in the …
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Two for the Price of One ***NO EVENING CLASSES***

Announcements Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic. CrossFit VU – CrossFit Due to Halloween, todays classes will be: 5am 6am 8:30am 1200pm Metcon 3 Rounds of each Metcon for Time. There will be a 5 minute Rest/transition period between the two metcons. A: …
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Barbell Cardio

Announcements Halloween, Tues Oct 31 will be regular morning classes, plus a noon class, and all evening classes are cancelled. Have a fun & safe Halloween! BOO!Self defense/SPEAR clinic from 8:30 am-12:30 pm, Saturday November 4th. No gym WOD today due to the clinic. CrossFit VU – CrossFit Metcon Metcon (AMRAP – Reps) Every 15 …
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BB4B’s and doing Grace

CrossFit VU – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Friday Fun!

CrossFit VU – CrossFit Metcon A: Metcon (AMRAP – Reps) Complete as much as possible in 10 minutes of: 1 Chest-2-Bar Pull-up 3 Med Ball Cleans (30/20) 2 C2B 6 MBC 3 C2B 9 MBC 4 C2B 12 MBC etc… adding one Chest-2-Bar and 3 Medicine Ball Cleans each round.Rx+ Bar Muscle Ups Scale downs …
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