CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead More

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (8-6-4-8-6-4) Wave loading- second wave should be slightly heavier than the first 25 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 SA DB OH Lunge *4 steps each leg 2 burpees *add 2 each roundRead More

CrossFit VU – CrossFit Warm Up Line Drills 3 cone L Drill (each athlete go 3 times) https://youtu.be/RItJa1W47Uo 100m run 5 cal row 100m 5 cal bike Metcon (AMRAP – Reps) Every 2 min x 8 sets* 200m run (1:20 cap) Max cal row/bike in time remaining Rest 1 min b/T sets*4 sets on the...Read More

CrossFit VU – CrossFit Strength Warm Up Barbell Prep Clean and Jerk (Every 2:30 x 5 sets 5 TNG Clean and Jerks ) Build to a heavy Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.15 min cap *run 2 heats (staggered) if needed Scaled/Masters 750m row 30...Read More

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 45 sec on/ 15 sec off Min 1- Box Jumps Min 2- Row or Bike Min 3- RKBS Min 4- Plank Min 5- RestRead More

CrossFit VU – CrossFit Warm Up Tabata 20 sec on / 10 sec off x 8 Jumping Jacks up downs Hollow Rocks Air Squats Barbell Prep Part A (Weight) EMOM x 10 Min 1- 20 DU + 3 lateral burpees Min 2- 1 Snatch (building) Rest 2 min before part BRX+ 30 DU + 5...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on 1 min off 9/7 cal row or 7/5 cal bike 7/7 Russian Twists w/ slam ball 50ftlunge w/ slam ballScaled/Masters no slam ball Cool Down ROMWODRead More

Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you...Read More

Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you...Read More

Announcements Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring...Read More