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 Warm Up 20 banded pull aparts 5/5 squat reach ups 20 banded Y press 5/5 lunge w/ twist 20 banded front raises Barbell Prep Strength 1 Power Snatch + 1 Squat Snatch (Build to a mod/heavy ) 15-18 min Metcon (Time) For time 10-1 Power Snatch (75/55) OHS 11 min capRX+ 95/65 Scaled/Masters 9-1 PS (65/45) OHSRead 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 2 For time 300 DU 150 walking lunge (bodyweight) 100 RKBS (53/35) 75 HSPU 20 min capRX+ 70/53 Scaled/Masters 300 SU 150 walking lunge 100 RKBS (35/26) 75 HR Push UpsRead 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 Warm Up Review rowing 4 rounds (switch machines halfway) 1 min row/bike 20 calf pumps in downdog :30 side plank each side DU drills Endure the Coliseum (Time) For time 50 cal row 75 DU 50 cal bike 75 DU 50 cal row 75 DU 50 cal bike 22 min capScaled/Masters 30-40 cal row 150 SU 30-40 cal bike 150 SU 30-40 cal row 150 SU 30-40 cal bike Cool Down 200m walk Roll out head to toeRead 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 Alpaca Redux (Time) 4 Rounds 2 Rope Climbs 12 DBL KB Clean & Jerks (35/26) 100’ Sled Push 18 min capRX+ (53/35) Scaled/Masters 4 rounds 2 supine to stand/6 strict pull ups 12 KB C&J (26/18) 100’ sled push Cool Down ROMwODRead 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 Warm Up 3 min cardio 2 rounds 5 good mornings 5 deadlifts 5 Back Squat 3/3 groiners 3/3 bird dogs Review BS Strength Back Squat (3 x 5 @ moderate ) 15-18 min Ski Bag (Time) For time 30 cal row/bike 30 BS (135/95) 20 cal row/bike 20 BS 10 min capRX+ 165/125 Scaled/Masters 20 cal row/bike 20 BS (115/85) 15 cal bike/row 15 BS Cool Down Stretch quads and glutesRead more