Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 Burpees :15 WF HS Hold :15 Muscle Cleans Metcon (Time) For time 10 Power Clean (135/95) 3 Wall Walks 9/3..8/3.. ect. 14 min capScale 10-1 DB Hang PC 35/20s 3 WW (feet on box) RX+ 25′ HS walk 155/105 Strength Power Clean (Every 2:00 x 6 sets 5 TNG reps)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 150/125m Row 15 Ring Rows 15 Air Squats Metcon (AMRAP – Rounds and Reps) Partner ‘I go, you go’ AMRAP 15 250/200m Row 1 Rope ClimbScales: ½ Rope Climb 3/3 SA Ring Row 5 Strict Pull Ups Strength Paused Front Squat (Every :90 for 6:00 2 reps w/ :02 pause then 6:00 establish a heavy double)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds :30 Plank Hold 10 Strict Press w/ pause OH (then Push Press, then Push Jerk) Strength 1 Push Press + 1 Push Jerk + 1 Split Jerk (Every :90 x 15:00 1 Complex) Metcon (Time) For Time: 30/20 Cal Bike 30 HSPU 600m Run 30 DB Bench Press 50/35s 12min cap *split class to start at different spots as neededScale 25/15 Cal Bike 30 Push Ups 400m Run 30 DB Strict Press Rx+ Strict HSPU DB 70/50sRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 5:00 for 20:00 10 Shuttle Runs (25′ down and back) 15/12 Calorie Row 15/12 Calorie Bike *goal is at at last 1:30-2:00 restScale 8 Shuttle Run 12/9 Cal Row 12/9 Cal Bike Rx+ 12 Shuttle Run 18/15 Cal Row 18/15 Cal Bike Cool Down ROMWODRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Round 100m Run 10 Plate Ground to OH 10 Kip Swings / Kipping Pull Ups Metcon (Time) 4 Rounds 200m Run 20 Hang DB Snatch (50/35) 7 Bar Muscle Ups 14 Min CapScale 4 Rounds 200m Run 20 Hang DB Snatch 35/20 10 Strict Pull Ups RX+ 8 DBL DB HS 50/35 Strength 1 Squat Snatch + 2 Overhead Squat (Every 2:00 x 10:00 1 SS + 2 OHS)Read more