CrossFit VU – CrossFit Metcon (AMRAP – Reps) AMRAP 12 3 TTB 3 Push Ups 3 Front Squats (185/125) 6..9..12..15..ect.Read more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Metcon (Time) For time 10-1 Hang Power Clean (135/95) S2O 15 min capScaled/Masters 9-1 less weight Strength Power Clean + Jerk (Every 2:30 x 4 sets 3 Power Clean and Jerk) Drop and reset b/t repsRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up AMRAP 5 20 air squats 15 sec bar hang 10 toes to ring 5 push ups Metcon (AMRAP – Reps) 4 rounds 40 sec on/ 20 sec off at each movement DU Rope Climbs/RMU/Strict Pull Ups*athletes choice HSPU OHS (95/65)Scaled/Masters DU/SU Strict Pull Ups (banded) DB Push Press (35/20) DB Front Squats Strength Front Squat (1RM) 12 min clockRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 3 rounds 30 sec mod/hard Bike 30 sec easy Bike into 2 rounds 10 SA Russian KB Swings 3 inch worms 10 Samson Metcon (Time) For time 40 cal Bike 40 KB Swings (53/35) 40 Burpees 40 KB Walking Lunges 20 cal Bike 20 KB Swings 20 Burpees 20 KB Walking LungeScaled/Masters less weight Cool Down ROMWODRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 2 min cardio then 2 rounds 3 scap pull ups + 3 Kip Swings + 3 Knee Raises 6/6 Box Step Ups 9 jumping air squats 12 Push Press (empty BB) Metcon (AMRAP – Reps) EMOM x 20 Min 1- 8-15 TTB Min 2- 10-20 Alt Pistols Min 3- 10-15 Box Jump Overs (24/20) Min 4- 3 Thrusters* Min 5- Rest *you can build on the thrusters or use a heavy load for all 5 setsScaled/Masters 10-14 Alt V Ups 10-15 Alt Reverse Lunges 10-15 Box Step Overs 6 DB Thrusters (any weight) Strength Thruster (Build to a 1RM) 10 min windowRead more