CrossFit VU – CrossFit Strength Warm-up Halo Review Back Squat Back Squat (Build to a heavy triple 20-25 min ) Metcon (AMRAP – Rounds and Reps) AMRAP 7 3,6,9,12 ext Thrusters (75/55) TTBRX+ 95/65 Scaled HKR less weiRead More

CrossFit VU – CrossFit Warm-up Row or Bike 1 min 3/3 groiners 3/3 step ups Row or Bike 1 min 3 up downs 3 box jumps Row or Bike 1 min 3 burpee box jump 4 DB Box Step Over Metcon (Time) 2 min on 1 min off Until 120/100 row cals or 100/80 bike...Read More

CrossFit VU – CrossFit Warm-up 200m run 3/3 Samson 5 bootstrappers 3/3 SL RDL Barbell Prep Strength 2 Power Snatch + 1 Squat Snatch (5 sets @ 75-80%) Metcon (Time) For time 5 rounds 200m run 2-4-6-8-10 Squat Snatch (115/85) C2B 15 min capRX+ 135/95 BMU Scaled less weight RRRead More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 2 min cardio 5/5 T Spine Rotation 10 Pike Push Ups 5 jumping air squats Review Push Press Strength Push Press (3 x 5 @ 75-80)...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 *for quality 1 min cardio of choice 100’KB Farmers Carry 1 min Paloff Press (30 sec each side) 100’KB...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 2 rounds 5 Superman’s 5 cat/cow 5/5 deadbugs 5 up downs Review Deadlif Strength Deadlift (5 x 4 @ 75-80) Metcon (Time) 3 rounds 15 DB...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up EMOM x 12 Min 1- Row or Bike Min 2- 25 DU or SU Min 3- Plank ( RX+ ring support hold) Min 4- Flow Stretching...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up Halo (grab boxes) Barbell Prep Strength 1 Clean Pull + 2 Squat Cleans (5 sets @ 75-85%) Metcon (AMRAP – Rounds and Reps) AMRAP 12 12...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 25 DU or SU 3/3 Cossack squats w/ OH reach 5 Superman’s 5 90/90 hip rotations Barbell Prep Strength 1 Clean + 1 Front Squat +...Read More

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- DB Floor Press Min 3- Russian twist Min 4- Wall Sit Min 5- Banded...Read More