Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Warm Up 3 Rounds :20 on / :20 off Squat Hold Row Plank Shoulder Taps Box Jumps Metcon (AMRAP – Reps) EMOM x 15 15/12 Cal Row 8 Burpee Box Jump 24/20″ 16 Plate OH Reverse Lunge 45/25 1:00 RestScale 12/9 Cal Row Burpee Box Step Up Bear Hug Reverse Lunge Rx+ Ski 30/24″ 20 OHRL Strength Back Squat (In 15:00 Establish a Heavy...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 10 Push Ups 5 Pull Ups Bench Press (Every 2:00 x 12:00 9-9-6-6-3-3 Increase weight across ) Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 16 200m Run 15 WB (20/14) 9 Burpees to a target 6” *alt complete rounds Score is rounds + repsScaled 14/10 9 burpees RX+ 30/20 12 burpees to targetRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 25′ Goblet Walking Lunge Steps 53/35 20 KB Swings 25′ Goblet Walking Lunge Steps 20 Sit Ups or V-Ups 1:00 Rest Cool Down ROMWODRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Warm Up 2:00 Steady Bike Ride then 10 Muscle Clean 10 Strict Press 20 Lateral Bar Hops 10 Front Squat 10 Push Press 20 Lateral Bar Hops 10 High Hang Squat Clean 10 Push Jerk Strength Squat Clean + Jerk + Hang Squat Clean + Jerk (EMOM x 5 1 complex Every 2:00 x 6 sets 1 complex) Metcon (AMRAP – Reps) AMRAP 6...Read more