Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More

CrossFit VU – CrossFit Warm up AMRAP 6 100m Run 3 Inch Worms 6 Muscle Clean + Strict PressRead More

CrossFit VU – CrossFit Warm up 3 Rounds 1 Wall Walk + 10s Hold 10 Air Squats :20 Bike increase effort each round Metcon (AMRAP – Reps) 4 Rounds 2:30 on / 2:30 off 25/18 Calorie Bike (or other Machine) Max Wall Balls 20/14Scaled/Masters 20/16 Cal Bike Max Wall Balls (any weight) Strength () Choose...Read More

CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2 Rounds :15 Dead Hang :30 Plank Hold Metcon (Time) 50-40-30-20-10 Calorie Row 25-20-15-10-5 Alternating Lunge 10-8-6-4-2 Strict Pull Ups 22 Min CapScaled/Masters 40-30-20-10-5 Calorie Row 20-16-12-8-2 Alt Lunge 10-8-6-4-2 Strict Pull (any kind)...Read More

CrossFit VU – CrossFit Warm up 2:00 Bottom of Squat Hold Then 3 Rounds 5 Muscle Snatch 5 Snatch Grip Behind Neck Push Press 5 Overhead Squats :20 Bike Sprint Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who...Read More

CrossFit VU – CrossFit Warm Up 3 Rounds 20 Plate Hops 10 Plate Squats 10 Plate Ground To Overhead Metcon (AMRAP – Rounds and Reps) AMRAP 14 50 DU 10 Front Squat (185/125) 50 DU 5 Wall WalksScaled/Masters 50 Single Unders / 25 Double unders 10 DB Goblet Squats (any weight) 50 Single Unders /...Read More

CrossFit VU – CrossFit Warm up 25′ Butt Kicks 25′ High Knees 25′ Lunge Steps 25′ Frankenstein’s 25′ Inch Worms 25′ Burpee Broad Jumps Metcon (Time) For Time 400m Run 21 Bar Muscle Ups 400m Run 27 Hang Clean and Jerk 95/65 400m Run 33 Burpee Box Jumps 24/20″ 15 min capScaled/Masters 200m Run 15...Read More

CrossFit VU – CrossFit Warm up 100m row 20 air squats 10 BB Strict Press 100m row 10 BB Front Squats 10 BB Push Press 100m row 10 BB Thrusters Metcon (Weight) EMOM x 24 Teams of 2 200/180m row Heavy Thrustesr* Sets 1-4: 3 reps Sets 5-8: 2 reps Sets 9-12: 1 rep Scaore...Read More