Announcements Upcoming Events -Nutrition Seminar: Tues, Dec 20th @ 6pm. Its free and everyone should attend if you have been struggling with what to do with your nutritional habits. -12 days of Christmas WOD Weds Dec 21st. -WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you CrossFit VU – CrossFit Strength Warm-up 5/5 worlds greatest 30 DU or SU Bsrbell Prep 1 Clean + 1 Front Squat + 1 Jerk Build to a heavy 20 min Metcon (Time) For time 100 DU 40 DL (155/105)(135/95) 100 DU 30 S2O 100 DU 20 HSC 18 min capRX+ 165/115 Scaled SU less weight less repsRead more

Announcements Upcoming Events -Nutrition Seminar: Tues, Dec 20th @ 6pm. Its free and everyone should attend if you have been struggling with what to do with your nutritional habits. -12 days of Christmas WOD Weds Dec 21st. -WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you CrossFit VU – CrossFit Metcon (Time) 4-5 rounds for quality 400m run/500m row or 30/20 cal bike 21 Russian KBS (53/35) 15 push ups 9 /9 Alt V Ups20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Warm-up Halo Review Back Squat Back Squat (Build to a heavy triple 20-25 min ) Metcon (AMRAP – Rounds and Reps) AMRAP 7 3,6,9,12 ext Thrusters (75/55) TTBRX+ 95/65 Scaled HKR less weiRead more

CrossFit VU – CrossFit Warm-up Row or Bike 1 min 3/3 groiners 3/3 step ups Row or Bike 1 min 3 up downs 3 box jumps Row or Bike 1 min 3 burpee box jump 4 DB Box Step Over Metcon (Time) 2 min on 1 min off Until 120/100 row cals or 100/80 bike cals are complete 6 burpee box jump (24/20) 6 Single DB Box Step Overs (35/25)(20/15) Max cals in time remaining *10 round cap *goal is to have atleast 1 min on the cardio each rd *include rest time in scoreRX+ 50/35 150/120 row cals or 120/100 bike cals Scaled fewer cals step ups less weightRead more

CrossFit VU – CrossFit Warm-up 200m run 3/3 Samson 5 bootstrappers 3/3 SL RDL Barbell Prep Strength 2 Power Snatch + 1 Squat Snatch (5 sets @ 75-80%) Metcon (Time) For time 5 rounds 200m run 2-4-6-8-10 Squat Snatch (115/85) C2B 15 min capRX+ 135/95 BMU Scaled less weight RRRead more