Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 4 Rounds 100m Run R1 – 15 DB RDLs R2 – 5 Burpees R3 – 20 Alternating Lunges R4 – 5 Burpees Metcon (AMRAP – Rounds and Reps) 5x AMRAP 2 / 2:00 Rest 21 Front Rack DB Lunge Steps (50/35) 15 DB Deadlift 50/35s 9 Lateral Burpees Over DBsRX+ 21 FR Lunge Steps 21 DB DL 21 Lateral Burpees over DB Scaled/Masters 12 KB Goblet Lunges 9 KB Sumo Deadlift 6 Burpees Strength Deadlift (Every 2:30 for 10:00 5 Reps) All sets should be at a ‘working weight’Read more

Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up Coach Choice Metcon (Time) 2 Rounds 50/40 Calorie Bike 35 RKBS AHAP 50′ HSW or 5 Wall Walks 2:00 Rest 17 Min CapScale/Masters 40/30 Calorie Machine 35 RKBS any weight 8 Inch Worms + Push Up 2:00 Rest Cool Down ROMWODRead more

Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 10 MB FS 10 Kip Swings / Pull Ups (Rd2) Metcon (Time) For Time 600-400-200m Run 40-30-20 Wall Balls 20/14 20-15-10 Chest to Bar 16 Min CapRX+ 60-40-20 WB 30-20-10 C2B Scaled/Masters 4 Rounds 200m Run 12 Wall Balls 12 Ring Rows Strength Thruster (EMOM 8 2 Reps from the floor Rest 2:00 then Complete one max set of Thrusters at 60% of your heaviest set of 2)Read more

Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up ‘Burgener Warm Up’ +3 Burpees between each progression 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#Scale/Masters Other weight scales (75/45)(115/65)(135/95)(185/115) (75/45)(95/55)(115/85)(155/105) Or AMRAP 17 15 Burpees 15 Alternating DB Snatch 1:00 Rest Strength Farmer’s Carry (In 10:00 complete 3 x 100 meters (AHAP))Read more

Announcements February Events: -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 Row 10 Jumping Squats 20 Alt. V-Ups Metcon (Time) For Time 3 Rounds 400/350m Row 21 Toes to Bar 15 Front Squats 155/105 2:00 Rest 18 Min CapScale/Masters 3 Rounds 400m Row 20 Abmat Sit Ups 15 Goblet Squats 2:00 Rest Rx+ Ski Erg 185/135 Strength Back Squat (Every 2:00 for 10:00 5-5-3-3-1)Read more