CrossFit VU – CrossFit Strength 1 Hang Power Clean + 2 Jerks (Build to a heavy ) 15 min Metcon (Time) For time 50 Hang Power Clean (115/75) 50 TTB 50 Single DB Box Step Ups (50/35)(24/20) 17 min capRX+ 135/95 70/50 Scaled/Masters 40 Hang Power Clean (95/65) 40 HKR 40 Single DB Box Step...Read More

CrossFit VU – CrossFit Metcon (5 Rounds for time) Every 4:00 x 5 sets 200m run 15 KBS (53/35) 15/15 Russian Twists (20/10)RX+ 70/50 Cool Down ROMWODRead More

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give aways for sessions and open to everyone. Def recommend for those...Read More

CrossFit VU – CrossFit Strength Front Squat (3 x 3 @ 75-80%) 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DU 30/25 cal row 20 DBL DB Front Squats (35/25)RX+ 50/35Read More

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 April 25th, Thurs @ 5pm, we will have Renew Concierge PT conduct a “How to activate your core and keep it with movement” class. Free give aways for sessions and open to...Read More

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day....Read More

CrossFit VU – CrossFit Strength – HOME Push Press (5-5-5-5) Build to a heavy 15 min clock Metcon (Time) For time 5-4-3-2-1-2-3-4-5 S2O (155/105) Strict Pull Up 11 min capRX+ 185/125 RMU Scaled/Masters 115/85 Banded Strict Pull Up/Deep RRRead More

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 April 25th, Thurs @ 5pm, we will have Renew Concierge PT conduct a “How to activate your core and keep it with movement” class. Free give aways for sessions and open to...Read More

CrossFit VU – CrossFit Warm up AMRAP 7 10 banded good morning 10 cat/cow 5 inch worms 3/3 box step ups Barbell Prep Metcon (Time) 3 rounds 12 Lateral barbell burpees 12 Deadlifts (185/125) Rest 2 min 3 rounds 10 burpee box jump (24/20) 10 Deadlifts (225/155) 20 min capRX+ 225/155 275/195 Scaled/Masters 3 rounds...Read More

CrossFit VU – CrossFit Metcon (Time) 3 rounds 12 Lateral barbell burpees 12 Deadlifts (185/125) Rest 2 min 3 rounds 10 burpee box jump (24/20) 10 Deadlifts (225/155) 20 min capRX+ 225/155 275/195 Scaled/Masters 3 rounds 10 lateral burpees 10 deadlifts (155/105) Rest 2 3 rounds 8 burpee step ups 8 deadlifts (185/125)Read More