Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 min on 1 min off 35 DU 10 Box Shoot Throughs 12 Single DB back extensions (35/25) *pick up where you leave off Back Ext demo- https://youtu.be/QCoIjbjAlzI?si=Ufd1xTwxSl1rFZPrRX+ 50/35 Scaled/Masters 50 SU 20/15 Cool Down...Read More
Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up AMRAP 5 3/3 Lateral box step ups 5 plate Turkish sit ups 3/3 SL DL Barbell Prep Strength Front Rack Lunge (*reverse lunge Build to a heavy set of 8 (4/4)) 15-18 min Metcon (Time) 2 rounds 15 DBL DB Box...Read More
Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up 3 rounds 100m run 10 seated pike leg raises 10 plate G2O 1 min row or bike Review V Ups/KBS Metcon (3 Rounds for time) Every 9:00 x 3 Sets 500m/400 Row 400m Run 30 V-Ups 20 KBS (53/35) Goal is...Read More
CrossFit VU – CrossFit Warm Up 3/3 worlds greatest 5 RDL 5 roll to reach 5 strict press 5 up downs 5/5 elbow punches Review Complex Strength 1 Power Clean + 1 Squat Clean + 1 Jerk (Build to a heavy) 20 min Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb)...Read More
Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) Teams of 4 Pair 1 300 Cal Row Pair 2 20 See Saw WB (20/14)...Read More
Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 3 rounds 5/5 Pike Shoulder taps 10 glute bridge 10 BB BOR Review WW/DL Metcon...Read More
Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) For time 8-8-8-8-8-8 Shuttle Run 16-16-16-16-16 -16 HR Push Up 15 min capRX+ Deficit HR...Read More
Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 20 DU or SU 5/5 Cossack squats 20 DU or SU 5 bootstrappers 20 DU...Read More
Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 2 min row or bike 3 rounds 5/5 banded strict press 10 banded pull aparts...Read More
