Announcements OCTOBER Events –Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon. –Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats! –Barbell...Read More

CrossFit VU – CrossFit Fighting Spirit (Time) For Time: 8 Rounds: -3 Deadlifts 275#/185# -9 Burpee box jumps 24”/20” -4 Clean & Jerks 135#95# then Cash out: 85 double undersRead More

CrossFit VU – CrossFit Metcon (Time) For Time 50 Deadlifts 95/65 40 Handstand Push Ups 30 Hang Squat Clean Thrusters (95/65) 12 min capFor Time 50 S-DB Deadlifts 40 Push Ups 30 S-DB Thrusters Strength Front Squat (For Time 20 Reps @ 155/105 15 Reps @ 185/125 10 Reps @ 225/155 In remaining time, take...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 65 Crossover Single Unders 50 Abmat Sit Ups 35 DB Walking Lunge Steps (50/35) 20 Calorie Bike Cool Down ROMWODRead More

CrossFit VU – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Strength Deadlift (EMOM x 10 2 reps ) Start moderate…build slightlyRead More

CrossFit VU – CrossFit Metcon (Time) Every 5:00 for 20:00 25/20 Calorie Row 15 Toes to Bar 5 Clean and Jerk (185/135) *combine time for all 5 roundsRX+ 30/24 cal row 20 GHD 5 C & J (225/155) Scaled/Masters Every 5:00 for 20:00 20/16 Calorie Row 20 Alternating S-Leg V-Ups 10 S-DB Clean and Jerk...Read More

CrossFit VU – CrossFit Metcon (Time) 5 Rounds 4 Ring Muscle Ups 16 Alternating DB Snatch 50/35 40 Double Unders 12 Min CapRX+ 3 rounds 10 RMU 30 Alt DB Snatch 90 DU Scaled/Masters 4 rounds 12 RR 16 Alt DB Snatch (35/20) 40 SU Strength Power Snatch (Every 30 sec x 8 min 1...Read More

CrossFit VU – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereTeams of 2…Alt full movementsRead More

CrossFit VU – CrossFit Warm up 400m run into.. 2 rounds 15 sec HS hold 5 burpees 5 strict pull ups Metcon (Time) 2 rounds 20/15 cal bike 25 burpees to target 6″ 7 min cap At 10:00 mark 4 rounds 24′ HS Walk 15 C2B 17 min capScaled/Masters 2 rounds 15/12 cal bike 20...Read More

CrossFit VU – CrossFit Warm up 500m row 10 lateral hops over rower 250m row 10 lateral hops over rower Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 cal row 3 Box Jump Over (24/20) 6/6..9/9..ect.Scaled/Masters Box Step Up Cool Down ROMWODRead More