CrossFit – Wed, Aug 2


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


Front Squat (5 x 3 )

2 sec pause each rep

Warm Up


Barbell Prep

Metcon (Time)

For time

60 DB Squat Clean (35/25)

*every break 10 TTB

11 min cap

Target: 8-9 min



40-50 DB Squat Clean (25/20)

*every break 10 HKR

Cool Down

Stretch quads/glutes