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: 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 Thanksgiving. December 2023- Jan 8, 2024 Dates...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
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
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
