Announcements

Upcoming Events

-WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you

-Closed Monday Jan 16th in Observance of MLK day. Celebrate ALL of our country’s history.

-CrossFit VU Intramural Open, Team Selections before end of January. GET PUMPED for the action and Friday Night Lights. Open starts Feb 16- Mar 6th.

CrossFit VU – CrossFit

Warm-up

3/3 standing straddle toe touch

3/3 Cossack squats w/ OH reach

5 up downs

10 PVC Pass Thru

10 /10 PVC Around the World

5 Pause OHS w/ PVC

Review Strength

Strength

1 Snatch + 3 OHS (Every 1:30 x 7 sets

Build to a mod/heavy

Start around 30-40% of 1RM )

Metcon (Time)

2 rounds

10 TTB

8 Power Snatch (95/65)

10 Lateral BB Burpees

into..

20 TTB

16 OHS

20 Lateral BB Burpees

15 min cap
RX+

115/75

3 rounds…30/25/30 on second part

Scaled

less weight

HKR