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

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 20 sec hollow hold 20 air squats 20 sec hollow rocks 10 jumping air squats 10 V Ups Metcon (Time) 6 rounds 20 Ab Mat Sit Ups 20 Wall Ball (20/14) 14 min cap Strength Hang Power Clean (EMOM x 6 3 reps then.. 6 min to find heavy triple)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 3 rounds 10/8 cal row 10 burpees over rower switch w/ partner Metcon (Time) Every 6:00 x 3 sets 20/16 cal row 15 Box Jump Overs (24/20) 10 HSPU 10 SA Devils Press (50/35)RX+ 30/24 Strict HSPU Strength 2 Push Press + 1 Push Jerk + 1 Split Jerk (Every 2:00 x 6 sets) Build acrossRead more