CrossFit – Mon, Jul 24


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


3/3 Lateral Step Ups

3 inch worms

5/5 SL glute bridge

Barbell Prep

1 Clean Lift Off + 1 Clean Pull + 1 Clean and Jerk (Every 1:30 x 6 sets)

Moderate load

Metcon (Time)

For time

21 thrusters (75/55)

9 pull ups

20 Box Jump (24/20)

15 thrusters

15 pull ups

20 box jump

9 thrusters

21 pull ups

20 box jumps

13 min cap




15 thrusters

5 RR

15 Box Step Ups

10 thrusters

10 RR

15 Box Step Ups

5 thrusters

15 RR

15 Box Step Ups