CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (2 x 5 @ 75-80% 2 x 3 @ 80-85% 2 x 1 @ 88-92%) 25 min clock Metcon (Time) 2 rounds for time 30 BJO (24/20) 30 Power Snatch (75/55) 30 Pull Ups *rd 2 30 thrusters 15 min capRX+ 95/65 C2B Scaled/Masters...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 2:30 x 6 100 DU 15 HSPU Max Shuttle Run in time remaining Rest 1:1Read More

CrossFit VU – CrossFit Metcon (Time) 20 rounds for time Teams of 2 ’I go you go’ 7 KBS (35/26) 20 DU 7 burpees 30 min capRX+ 50/35 Scaled/Masters 12 rounds for time 7 KBS (25/18) 20 SU 7 up downsRead More

Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb...Read More

Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit Metcon (Time) 5 rounds 2 min cardio 8 Sandbag Cleans (75/50) 10Matador Dips -rest 30 sec b/t rounds 25 min cap Cool Down ROMWODRead More

Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Power Snatch + 1 Snatch + 1 OHS (4- 5 working sets ) Moderate load Metcon (Weight) EMOM x 20 30 sec on 30 sec off...Read More

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 9 rounds 3 rounds 14/12 cal row 12 Alt DB Snatch (35/25) 10 Burpees 3 rounds 12/10 cal bike 50 DU’s 10 Single DB Box Step Up (24/20) 3 rounds 100m run 12 TTB 10 SA DB Push...Read More

CrossFit VU – CrossFit Warm-up Halo Barbell Prep Strength Thruster (3RM) 15-18min clock Metcon (AMRAP – Rounds and Reps) AMRAP 5 21 Pull Ups 21 Thrusters (75/55) -Rest 3 min- AMRAP 5 15 C2B 15 Thrusters (95/65) -Rest 3 min- AMRAP 5 9 BMU 9 Thrusters (115/85)RX+ 95/65..115/85…135/95 Scaled/Masters 15 RR 15 Thrusters 45/35 Rest...Read More

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time 1 mile row or bike 100 WB (20/14) 1 mile run 100 thrusters (45/35) 1 mile row or bike35 min capRead More

CrossFit VU – CrossFit Warm-up 5 BB Goodmornings 5/5 Standing Straddle Toe Touch 5 BB RDL :30 side plank (each side) 5 BB BOR 5 dive bombers Review Deadlift Strength Deadlift (3 x 3 ) Goal is to do 3 heavy sets with your last being close to a 3RM 25 min clock DianeRAP (AMRAP...Read More