Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the Ladder 10 Thrusters 95/65 50 Double Unders 200m Run (together) 20/100/200m, 30/150/200m, etc… *one athlete working at a time but run togetherRX+ 115/85 Scaled/Masters 75/55 50 SU Split run Strength 2 Push Press + 1 Push Jerk + 1 Split Jerk (12 min clock ) Build to a heavy complexRead more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Warm Up 4 Rounds :20 on / :40 off Bike for Calories increase efforts each round Complete 5-10 Kip Swings / Pull Ups during rest Metcon (Time) 2025 “Mayhem Classic” Event 5 For Time 30/24 Calorie Echo 30 Bar Muscle Ups 30/24 Calorie Echo 12 Min CapScaled/Masters For Time 25/20 Calories on Machine of Choice 25 “Challenging” Horizontal Ring Rows/Pull Ups/C2B 25/20 Calories Strength 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean (Every 2:00 for 14:00 1 Complex) Build to a heavyRead more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Metcon (Time) From 0:00-10:00 800/750m Row then 3 Rounds 10 DB Bicep Curls 35/20s 15 KB Sumo DLHP 53/35 From 10:00-20:00 800/750m Row then 3 Rounds 10 DB Z-Press 35/20s 15 Russian KB Swings 53/35 Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 1:00 Burpees Then.. Burgener Warm Up Metcon (Time) 5 Rounds 10 Power Snatch 75/55 10 Overhead Squats 75/55 10 Min CapScale/Masters: 12 Alt DB Snatch 12 DB Goblet Squats Rx+ 95/65 Strength Squat Snatch (Every :30 for 5:00 1 Rep EMOM 8 1 Rep)Read more

CrossFit VU – CrossFit Warm Up 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Metcon (AMRAP – Reps) AMRAP 3 8 Wall Walks 16 V-Ups 24 S-DB Lunges 50/35 Max Calorie Row 2:00 Rest AMRAP 5 (same as above) 2:00 Rest AMRAP 7 (same as above) *score is total reps + calsRX+ 10 WW 20 TTB 30 DBL DB Lunge (50/35)’s Scaled/Masters 5 WW/partial WW 16 Alt V Ups 20 Lunges (any #) Max cal row Bike Cals (AMRAP – Reps)Read more