Announcements October 2023 Dates to remember: CF Mako Mash partner comp- Oct 14th Barbell 4 boobs Fundraiser- Oct 28th Halloween- Oct 31, wear your costume if you got it! November 2023 Dates to remember: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. Nov 23 & 24- Closed for...Read More

Announcements October 2023 Dates to remember: CF Mako Mash partner comp- Oct 14th Barbell 4 boobs Fundraiser- Oct 28th Halloween- Oct 31, wear your costume if you got it! November 2023 Dates to remember: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. Nov 23 & 24- Closed for...Read More

Announcements October 2023 Dates to remember: CF Mako Mash partner comp- Oct 14th Barbell 4 boobs Fundraiser- Oct 28th Halloween- Oct 31, wear your costume if you got it! November 2023 Dates to remember: Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm. Nov 11th- Closed for Veteran’s day. Nov 23 & 24- Closed for...Read More

CrossFit VU – CrossFit Warm Up Line Drills 100m run 5 BB SL RDL 5 bootstrappers 100m run 5 BB Goodmornings 5/5 90 90 Hip Rotations 100m run 5 DL 5 air squats Metcon (5 Rounds for time) Every 6:00 x 5 Sets 400m Run 10 DL (185/125) 20 Air Squats Goal is about 2...Read More

CrossFit VU – CrossFit Warm Up EMOM x 6 Min 1- 4 up downs + 4/4 lunges Min 2- 4 supermans + 4/4 bird dogs Barbell Prep Strength Back Squat (5-5-3-3-3 (85% cap)) 25 min CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target*no targets…just clap overheadRead More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 80 KBS (53/35) 80 TTB rest 2 min 80/65 cal row 80/65 cal echo 25 min capRX+ 70/53 100 reps/cals Scaled/Masters (35/26) HKRRead More

CrossFit VU – CrossFit Warm Up 10-8-6-4-2 Skater Jumps (5 each leg/4 each leg ect) Barbell BOR Deadbugs Barbell Prep Strength 1 Squat Clean + 3 Front Squats (Every 2:00 x 7 sets) Build to a mod/heavy Metcon (Time) For time 60 DU 18 Pull Ups 40 DU 20 Cleans (135/95) 40 DU 18 Pull...Read More

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 4:00 x 4 sets 25′ DBL DB Farmers Walking Lunge (35/25) 12 Up Downs 15 DBL DB DL 25′ DBL DB...Read More

Announcements Hello everyone. Please check your email. Sent one out today, 10/2/2023 and we just want to make sure everyone reads it. Thank you! CrossFit VU – CrossFit Warm Up AMRAP 6 7 Turkish Sit Ups w/ Plate 5/5 Plate Around the World 5/5 High Skips Strength 3 Push Press + 2 Jerk (Every 2:30...Read More

CrossFit VU – CrossFit Warm Up Agility Ladder ATYT x 10 100m run 5 bootstrappers 5 BTN Snatch Push Press 100m run 5/5 T Spine Rotations 5 Snatch Grip DL 100m run 5/5 Split Squats 5 Muscle Snatch Review OHS Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#25...Read More