Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 2 rounds 100m run 5/5 SA RR 5 BB Hang Squat Cleans Metcon (Time) 3 rounds 400m run 3 Rope Climbs 9 Squat Cleans (155/105) 18 min capScaled/Masters 3 rounds 400m run 6 strict pull ups 9 DB Front Squats (35/25) Strength Metcon (Time) For time 15 reps @ 50% 1RM 10 reps @ 65% 1RM 5 reps @ 80% 1RM 1:00 rest then.. 3 attempts at a 5RM 12 min capPick...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm up 6 muscle snatch 12 lateral barbell hops 6 power snatch 12 up down + box step up Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 BBJO (24/20) 2 Power Snatch (95/65) 8/4..8/6..ect Strength Squat Snatch (Every 1:30 x 8 sets 3 TNG Squat Snatch)Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Friends and Family WOD (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 12 12/9 Calorie Row 12 KBS 53/35 *alternate full rounds with partner Rest 3:00 AMRAP 12 100m Run 20 KB Goblet Lunge Steps 53/35 *alternate full rounds with a partnerRx+ 70/53Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm up 200m run 5 strict pull ups 10 BB RDL 30 plate jumps 10 BB RDL 5 strict pull ups 200m run Metcon (Time) 4 rounds 5 RMU 60 DU 7 Hang Power Cleans (155/105) 1:30 rest 20 min capRX+ 185/125 Scaled/Masters 4 rounds 15 RR 60 SU 14 DB Hang Power Clean (35/20) 1:30 rest Strength Back Squat (Every 2:00 x 5 sets 3 Heavy reps)Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm up 2 rounds 20 sec on/ 10 sec off each movement Plank Inch worm + push up mountain climbers Metcon (AMRAP – Reps) Every 3:00 x 8 rounds 35/25 cal machine Max Burpee Pull Ups*score is lowest round of burpee pull ups Scaled/Masters 30/20 cal machine Max BurpeesRead more