Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 200m run then 3 rounds 12 lateral bar hops 8 muscle snatch Metcon (Weight) 3 rounds 15 Box Jumps (24/20) 15 Pull Ups 5 Snatch (135/95) 3:00 rest 3 rounds 10 Box Jumps (24/20) 10 Pull Ups 3 Snatch (155/105) 3:00 rest 3 rounds 5 Box Jumps (24/20) 5 Pull Ups 1 Heavy Snatch 26 min cap *snatch can be power or squatRX+ C2B 155/105 185/135 Scaled/Masters Box Step Ups Banded Pull Ups/RR 115/85 135/95Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up Line Drills Metcon (Time) For time 1 mile run 60 burpees to target 16 min capRX+ 100 burpees to target Scaled/Masters 3 rounds 400m run 15 burpees to target Strength 1 Power Clean + 2 Hang Power Clean (14 min to establish a heavy complex)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 2:00 cardio machine into.. 2 rounds of ‘Cindy’ Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.Scaled/Masters 80 air squats 10 jumping pull ups 60 air squats 10 jumping pull ups 40 air squats 10 jumping pull ups 20 air squats 10 jumping pull upsRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit 20min ALT EMOM With a team of 5, one person working at each station and one person is resting. Track your reps each round for a total rep count. We will ALT movements each min until time expires. scaling for pistols- squat to a target appropriate for your skill level or using a KB for goblet squats. 20min ALT EMOM with a team of 5 (4 Rounds for reps) 1- Deadlift 185/125# 2- Pistols 3- Run 200m 4- Strict HSPU 5- Restscaled/Masters: DL 135/95 or less Pistols to a target or goblet squats Push ups (to a target if needed) rest harderRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 400m run into.. Barbell Prep Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the Ladder 3 Overhead Squat 95/65 100m Run 3 HSPU 100m Run 6/100m/6/100m, 9/100m/9/100m, etc.RX+ 135/95 Strict HSPU Scaled/Masters AMRAP 12 Climb the Ladder 3 DB Front Squats (any pair) 100m Run 3 Push Ups 100m Run Strength Hang Squat Snatch ( Every :90 for 6:00 3 Reps Every :90 for 6:00 1 rep)Read more