Announcements 11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz. 11 year CFVU Anniversary celebration MONTH! When: Aug 1, 2026 here at the gym. Time: 8-12 or whenever we leave. What: WOD, Socialize, Fun,...Read More

Announcements 11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz. 11 year CFVU Anniversary celebration MONTH! When: Aug 1, 2026 here at the gym. Time: 8-12 or whenever we leave. What: WOD, Socialize, Fun,...Read More

CrossFit VU – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Flow 0:00–2:00 Easy Bike 2:00–7:00 3-4 Rounds 20 Single Unders 10 Alternating Lunges 10 Hollow Rocks 5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep: 2 Rounds 5/4 Calorie Bike 10 Double Unders 10ft Overhead Carry (each/build in weight) Late...Read More

Announcements 11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz. 11 year CFVU Anniversary celebration MONTH! When: Aug 1, 2026 here at the gym. Time: 8-12 or whenever we leave. What: WOD, Socialize, Fun,...Read More

Announcements 11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz. 11 year CFVU Anniversary celebration MONTH! When: Aug 1, 2026 here at the gym. Time: 8-12 or whenever we leave. What: WOD, Socialize, Fun,...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 2 :00 Easy Bike or Row -into- 2 Rounds 10 Band Pull Aparts 6 Hand Release Push Ups 8 Box Step Ups 10 Alternating V-Ups Workout Prep: 2 Rounds @ 60–70% 5 GHDs 4 Box Step-Ups 4 Push-Ups Strength/Accessory Bench Press Bench Press 10-8-6-4-2...Read More

Announcements 11 year CFVU Summer shirts for 2026 are ready for pre order! Get yours through the wodify app today! Deadline to order is Tuesday, June 30th by Close of biz. 11 year CFVU Anniversary celebration MONTH! When: Aug 1, 2026 here at the gym. Time: 8-12 or whenever we leave. What: WOD, Socialize, Fun,...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2 Rounds 20 Line Hops 10 Shoulder Taps 10 Alternating V-Ups 5 Burpees 5 Strict Press Workout Prep: 2 Rounds @ 60–70% 15 second Max Burpee Over Bar 15 second rest Build close to workout pace Workout June Burpee Challenge (AMRAP – Reps) FREEDOM (RX):...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 2:00 Easy Machine -into- 2 Rounds 10 Banded Pass Throughs 5 Muscle Snatch 10 Air Squats -then- 2 Rounds 4 Hang Power Snatches (light) 4 OHS 6 HKR Workout Prep: 2 sets @ 60–70% 8 Air Squats 4 Toes-to-Bar 2 Power Snatches • Strip the...Read More

CrossFit VU – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 Running Flow 0:00–2:00 Jump Rope or Run 2:00–4:00 2 Rounds 10m High Knees 10m Butt Kicks 10m High Skips 4:00–6:00 2 Rounds 100m Moderate Run 4 Up Downs 6:00–8:00 2 rounds 50m Faster Build 2 Smooth Burpees 8:00–9:00 Easy Walk +...Read More