CrossFit – Fri, Jul 21


August 4th- Fighting Spirit Fundraiser WOD for This organization provides care, treatment, travel and so much more to those affected by Leukemia. It’s been 10 years running and will continue to do this every year to help others. Please join us as we work out all day on that Friday for a good cause. In memory of Ben Koon. If you can donate, please do. 100% of proceeds + what CFVU gives will all be donated to Be The match. A donation jar will be out the week of.

CFVU 8 year anniversary, Beach WOD/member appreciation on Saturday, August 5th @ 9am. Come workout with us and chill on the beach after to have some fun and meet all the members from different classes. Family friendly. Please RSVP on the event page:

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.

CrossFit VU – CrossFit

Warm Up

Rowing Drills

2 sets

30 sec on 30 off x 3 rounds

Legs only

Torso/Arms Only

Full Body

Pistols Drills

SL Raise

Shrimp Squat

Deck Squat


Barbell Prep

Regional 12.2 (Time)

For time

2000m row

50 pistols

30 Hang Cleans (185/125) *squat or power

*partition as you wish

18 min cap


15-16 min



1200m row

50 pistols to a box/shrimp squats

20 Hang Cleans (135/95)