Announcements

Upcoming Events

-WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you

-Closed Monday Jan 16th in Observance of MLK day. Celebrate ALL of our country’s history.

-CrossFit VU Intramural Open, Team Selections before end of January. GET PUMPED for the action and Friday Night Lights. Open starts Feb 16- Mar 6th.

CrossFit VU – CrossFit

Warm-up

1 min row or Bike

5/5 shoulder taps

:30 down dog

5/5 SL Glute Bridges

1 min row or bike

5 pike push ups

5/5 SL RDL

1 min row or bike

5 scap pull ups

5 kip Swings

5 dips

5 KBS

Metcon (Time)

5 RFT

1-2-3-4-5

Rds of Nate

500-400-300-200-100

Row meters

Nate

2 RMU

4 HSPU

8 KBS (53/35)

30 min cap

Bike cals- 30-25-20-15-10
RX+

70/53

Scaled

less weight

pull up/RR+ dip

HR Push Up