CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 16 Lunge Steps Strength Back Rack Reverse Lunges (Every 2:00 x 10:00 8 Reps (4/leg)) Metcon (5 Rounds for reps) 5 Rounds 1:00 on / 2:00 off 10 Thrusters 75/55 Max OH Lunges 75/55score is total lungesRead More

CrossFit VU – CrossFit Warm Up 500/400m row (increasing effort) into.. 2 Rounds :30 on :30 off Burpee Pull Ups Metcon (Time) 5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to Target :30 Rest 16 Min CapRX+ 250/200 15 C2B 15 burpees to target Scaled/Masters 200/150 10 RR 8 burpees 30 sec rest...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Metcon 1 Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 5-10-15… etc S-DB Box Step Ups 24/20″ (50/35) Deadlifts 225/155RX+ 275/185 70/50 Scaled/Masters AMRAP 20 200m Run 5-10-15… Box Step Ups 5-10-15…...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner “Ingrid” AMRAP 10 6 Power Snatch 135/95 6 Bar Facing Burpees Strength Power Snatch (EMOM 5 4 T&G Power Snatch EMOM 5 3 T&G Power Snatch EMOM 5 2 T&G Power Snatch EMOM 5 1 Power Snatch)Read More

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on :20 off Plate Jumps Air Squats Row Metcon (Time) For Time 21-15-9 Box Jump Overs (30/24) Hang Clusters (75/55) Calorie Row 15 Min CapScale/Masters: 15-12-9 Box Jumps (24/20” or less) DB Thrusters (35/20s) Calorie Machine Rx+ 30-20-10 BJO (30/24) H. Clusters 95/65 Row Strength Clean...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 16 Half Kneeling “Bottoms Up” S-KB Press 35/26 (8/side) 200m Run 24 Goblet Split Squats 35/26 (12/side) 1:00 Rest Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Metcon (6 Rounds for time) Every 3:00 for 18:00 12 Toes to Bar 10 DBL DB Front Squat (50/35) 8 Pull UpsRX+ 10 Burpee TTB DBL KB (53/35) 10 Strict Pull Ups...Read More

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or...Read More

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or...Read More

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or...Read More