CrossFit VU – CrossFit Warm up EMOM x 12 Min 1- 10/8 cal row or Bike Min 2- 5 scap push ups + 5/5 should taps Min 3- 10 Hollow Rocks + 10 Superman Review Wall Walk Metcon (Time) For time 25-25-25-25-25* Cal Row 10-8-6-4-2 Wall Walk *20 cals for ladies *20/17 cal Bike 20...Read More

CrossFit VU – CrossFit Warm up EMOM x 12 Min 1- 10/8 cal row or Bike Min 2- 5 scap push ups + 5/5 should taps Min 3- 10 Hollow Rocks + 10 Superman Review Wall Walk Metcon (Time) For time Part A 25-25-25-25-25* Cal Row 10-8-6-4-2 Wall Walk *20 cals for ladies *20/17 cal...Read More

CrossFit VU – CrossFit Metcon (Time) For time Part A 25-25-25-25 Cal Row 10-8-6-4 Wall Walk 17 min capRead More

CrossFit VU – CrossFit Warm up 3 rounds 5 cat/cow 5/5 Deadbugs 10 banded straight arm pull down 10 banded good morning Barbell Prep Strength Deadlift (5-5-5-5) Build to a 5RM Start first set of 5 around 70-75% 25 min clock Cool Down Stretch Hamstrings/low back/glutesRead More

CrossFit VU – CrossFit Warm up 3 rounds 5 cat/cow 5/5 Deadbugs 10 banded straight arm pull down 10 banded good morning Barbell Prep Strength Deadlift (5-5-5-5) Build to a 5RM Start first set of 5 around 75-80% 25 min clock Cool Down Stretch Hamstrings/low back/glutesRead More

CrossFit VU – CrossFit Strength Deadlift (Every 3:00 x 8 sets 5 Deadlifts ) Build to a 5RMRead More

CrossFit VU – CrossFit WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22...Read More

CrossFit VU – CrossFit WOD 22 RX (AMRAP – Reps) 22min AMRAP w/ Partner -22 Syncro Burpees -22 T2B -22 Cal AAB/Row -22 Syncro KBS 53#/35# -22 Lateral Burpees -22 Power Cleans 135#/95# -22 Syncro Abmat situps -22 Front squats 135#/95# -22 Cal AAB/Row -22 Syncro Reverse Lunges -22 Push ups -22 Cal Row/AAB -22...Read More

Announcements WOD 22 will start at 8am, Saturday Feb 24th. Please be on time for the brief and demo/set up for the wod. CrossFit VU – CrossFit Warm up Line Drills 2 rounds 5/5 T Spine Rotations 8 jumping air squats 30 sec plank Barbell Prep Metcon (Time) For time 600m run 15 Snatch (95/65)...Read More

Announcements WOD 22 will start at 8am, Saturday Feb 24th. Please be on time for the brief and demo/set up for the wod. CrossFit VU – CrossFit Metcon (Time) For time 400m run 15 Snatch (95/65) 300m run 12 Snatch (115/85) 200m run 9 Snatch (135/95) 100m run 6 Snatch (155/105) 17 min capRX+ Squat...Read More