CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy Row Then Into… 2 SETS 7 Banded Pull Aparts 7 Banded Face Pulls 7 Banded Straight-Arm Pulldowns 5 Scap Push Ups 5 Push Ups Then Into… 2 SETS 5 Burpees :45 Row, building pace Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 50 Push-Ups 2000m Row...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 200m Easy Run Light Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts) 10 Alternating Walking Lunges 10 Plank Shoulder Taps Then Into… 2 ROUNDS 100m Build Run 25ft Light Dumbbell Front Rack Walking Lunge :15 Handstand Hold /...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS Partner 1: Bike Partner 2: 5 Inchworm Push Ups + 10 PVC Pass Through (Switch) Then Into… 2 ROUNDS Partner 1: Bike Partner 2: 5 Sit Ups (V Up in Round 2) + 5 Burpees (Switch) Workout WORKOUT (Time) FREEDOM (RX) IN TEAMS OF...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine Then Into… 2 ROUNDS 10 Banded Pull Aparts 8 Scap Pull Ups 8 Push-Ups 10 Dynamic Squat Stretches 10 Alternating Samson Lunges Then Into… 2 ROUNDS 3 Strict Pull Ups or Ring Rows 3 Hand Release Push Ups 10 Air Squats Strength/Accessory Tempo Bench...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run Then Into… 2 ROUNDS 10 Banded Pull Aparts 10 Plank Shoulder Taps 10-20 sec Handstand Hold / Box Pike Hold Then Into… 2 ROUNDS 100m Build Run 5 Empty Bar High Hang Muscle Cleans Strength/Skill Strength/Skill (Checkmark) ON A 10:00 CLOCK… Handstand Walk,...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 1:30 Machine -then- 2 Rounds 10 PVC Pass Throughs 5 Scap Pull Up 5 Kip Swing 5 Hanging Knee Raise 6 Wall Ball Thrusters 6 PVC Back Squat -then- 2 Rounds 4 Wall Balls 4 TTB Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 40-30-20-10 Wall Ball...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 1:30 Row -then- 2 Rounds 10 Banded Pass Throughs 5/5 World’s Greatest Stretch 8 Box Step Overs 5 Burpees 5/5 Light DB Deadlift Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 75/60 Calorie Row 25 Burpee Box Jump Overs (24/20) 50 Alt. Dumbbell Snatch (50/35) 25 Burpee...Read More

CrossFit VU – CrossFit Warm-up Warm-up (No Measure) 1:30 Cardio Choice Then Into… 2 SETS 8 RDL 8 Air Squats 6 Inchworm + Push Up 8 Scap Push Ups 10 Alt. Samson Lunges Then Into… 1 SET (Empty Barbell) 5 Deadlifts 5 Clean Deadlifts 5 Clean High Pulls 5 Hang Muscle Cleans 5 Hang Power...Read More

CrossFit VU – CrossFit Warm-up Warm Up (No Measure) 3 Rounds :30 Easy Run 10 Banded Pull Aparts 10 PVC Pass Throughs 10 Samson Lunges 10 Dynamic Squat Stretches Workout WORKOUT (Time) FREEDOM (RX) FOR TIME 1000m Run 100 Push Ups 1000m Run 200 Air Squats 1000m Run (Scored by Time) INDEPENDENCE (Intermediate) FOR TIME...Read More

Announcements 11 year CFVU Anniversary celebration MONTH! Sign up specials the entire month of August! Saturday, Aug 22– We will have our annual member appreciation day at the Beach. We will have a beach workout followed by food and fellowship. We go all the way out to the snorkel reef past portofino resorts. Its the...Read More