Announcements HERO Week is upon us! Normal schedule until Friday. Friday (Murph): 5am/830am/5pm classes Saturday & Monday Closed in observance of Memorial Day. CrossFit VU – CrossFit U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on...Read More

Announcements HERO Week is upon us! Normal schedule until Friday. Friday (Murph): 5am/830am/5pm classes Saturday & Monday Closed in observance of Memorial Day. CrossFit VU – CrossFit On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members...Read More

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 Buy In: 800m run Max rounds of ‘Ellen’ 20 burpees 21 Alt DB Snatch (35/20)(25/15) 12 Dual DB Thrusters*partition as needed RX+ 50/35 Scaled Less weightRead More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU 5 WB Push Press 3/3 groiners 20 SU 5 WB Front Squat 3/3 Straight leg kicks 20 SU 5 Clean High Pull 5 Power Clean 5 1 1/4 Front Squat Strength One and a Quarter Front Squat (4 x 2 ) Demo-...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25′ bear crawl 25′ broad jump 25′ Samson 5 ring rows 5/5 Standing Single Leg lifts w/ hold 5/5 shoulders taps Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 150′ sled push (mod) 8-10 Inverted BB Pull Up 10/10 Pike Leg...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 3 inchworms 5 tuck ups 3 Snatch High Pull 3 BTN Snatch PP 3 OHS Review complex Strength Power Snatch Complex (1 x 1) 1 Power Snatch + 1 Snatch BalanceSlightly heavier than last week (63-68%) 15 min clock Metcon Metcon (AMRAP...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Drill (7-8 min) Run 200m 10/10 leg sweeps 5/5 open/close the gate 3 pull ups 5 push ups 10 air squats Metcon Metcon (Time) For time 1 mile run 50 pull ups 100 push ups 150 air squats *partition however 30 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min row or bike (easy) 3/3 step ups 5 RDL :45 sec row or bike (mod) 3 Box Jumps 5 DL :30 row or bike (hard) 3/3 groiners 5 Back Squat (3311) Stand up rowers and move barbells to rack Strength Back Squat...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min seated straddle Game time! Tik Tak Toe Barbell/Movement Prep Take 7-8 min to build up in weight Partner Metcon Metcon (Time) Teams of 2 30 burpees 30 Power Snatches (135/95) 30 burpees 30 Clean & Jerks 30 burpees...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 7 100m run 3/3 worlds greatest 3 pike push up 3 Clean High Pull 3 Power Clean + Front Squat Review complex Strength 1 Clean + 2 FS (1 x 1 ) *Build to workout weight 15 min clock Metcon Metcon (AMRAP –...Read More