Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 min on 1 min off 35 DU 10 Box Shoot Throughs 12 Single DB back extensions (35/25) *pick up where you leave off Back Ext demo- https://youtu.be/QCoIjbjAlzI?si=Ufd1xTwxSl1rFZPrRX+ 50/35 Scaled/Masters 50 SU 20/15 Cool Down ROMWODRead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up AMRAP 5 3/3 Lateral box step ups 5 plate Turkish sit ups 3/3 SL DL Barbell Prep Strength Front Rack Lunge (*reverse lunge Build to a heavy set of 8 (4/4)) 15-18 min Metcon (Time) 2 rounds 15 DBL DB Box Step Overs (35/25) (24/20) 25 HSPU 30 DBL DB DL 11 min capRX+ 50/35 Deficit HSPU (3”/2”) Scaled/Masters 2 rounds 15 single DB Step Overs (25/20) 20 Box HSPU/HR Push Ups 25 DBL DB DeadliftRead more

Announcements Closed Labor Day, Monday Sept. 4, 2023 CrossFit VU – CrossFit Warm Up 3 rounds 100m run 10 seated pike leg raises 10 plate G2O 1 min row or bike Review V Ups/KBS Metcon (3 Rounds for time) Every 9:00 x 3 Sets 500m/400 Row 400m Run 30 V-Ups 20 KBS (53/35) Goal is 2 min of restRX+ 70/53 Scaled/Masters 500/400m row 200m run 20 V Ups or Alt V Ups 15 KBS (35/26)Read more

CrossFit VU – CrossFit Warm Up 3/3 worlds greatest 5 RDL 5 roll to reach 5 strict press 5 up downs 5/5 elbow punches Review Complex Strength 1 Power Clean + 1 Squat Clean + 1 Jerk (Build to a heavy) 20 min Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereLateral burpees 12 min cap Scaled/Masters 3 C & J (115/75) 3 up downs over barRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) Teams of 4 Pair 1 300 Cal Row Pair 2 20 See Saw WB (20/14) 20 Box Jumps (24/20) *switch after WB & BJ are completed *score is time once 300 cals is completed 25 min capScaled/Masters 15 Seesaw WB (14/10) 15 box step upsRead more