Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit 20min ALT EMOM With a team of 5, one person working at each station and one person is resting. Track your reps each round for a total rep count. We will ALT movements each min until time expires. scaling for pistols- squat to a target appropriate for your skill level or using a KB for goblet squats. 20min ALT EMOM with a team of 5 (4 Rounds for reps) 1- Deadlift 185/125# 2- Pistols 3- Run 200m 4- Strict HSPU 5- Restscaled/Masters: DL 135/95 or less Pistols to a target or goblet squats Push ups (to a target if needed) rest harderRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 400m run into.. Barbell Prep Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the Ladder 3 Overhead Squat 95/65 100m Run 3 HSPU 100m Run 6/100m/6/100m, 9/100m/9/100m, etc.RX+ 135/95 Strict HSPU Scaled/Masters AMRAP 12 Climb the Ladder 3 DB Front Squats (any pair) 100m Run 3 Push Ups 100m Run Strength Hang Squat Snatch ( Every :90 for 6:00 3 Reps Every :90 for 6:00 1 rep)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (No Measure) Every 2:00 for 24:00 1. 16 Reverse Deficit Lunges (8/side) 2. 16 Kroc Rows (8/arm) 3. 10 Dips + :15 Hold Cool Down ROMWODRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 3 Rounds 5/5 S-arm Ring Row :15 Dead hang 100m Run Metcon (Time) 3 Rounds 100m DB Farmers Carry 50/35s 15 KB Russian Swings 70/53 10 Strict Chin Ups 15 Min CapScale/Masters: 100m Farmers Carry 10 KB Russian Swings 10 H-RR or Band Chin Up Rx+ Double KB Russian Swings 53/35s 15 Strict Chin Ups Strength Weighted Pull-ups (In 10:00 establish a 2RM)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (Time) For Time 100 Wall Balls 20/14 Every 2:00 until completion (inc 0:00) 10 Burpee Box Jump Overs 24/20″ 14 Min CapScale/Masters: 80 Wall Balls 14/10 8 BBJO 20” Rx+ WB 30/20 Strength Front Squat (Every 2:00 for 10:00 3 Reps)Read more