Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up (0-12) 2 Rounds 10-15s Ring Support/Half Push Up Hold 10 Ring/Bar Kip Swings 20 Banded Tricep Extensions 20 Air Squats Metcon (20-34) (Time) For Time 5 Shoulder to OH 135/95 5 Ring Muscle Ups 5 Front Squats 135/95 10/10/10, 15/15/15 14 Min CapRx+ Scale/Masters 5 DB Shoulder to OH 35/20s 5 Ring Rows* 5 DB Front Squats 35/20s 10/10/10, 15/15/15 *Other options: BMU/RR+Ring Dip/Push Up+Strict Pull Up Split Jerk (EMOM 5 1 Rep then.. 8:00 to establish a Heavy Double) From the rack 8:00 after metcon Focus on technique during the emom then give 3-4 good...Read more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up (0-12) 3 Rounds :40 Bike/Row – increase effort/round 5 Hang Muscle Snatch 5 Overhead Squats 5 Power Snatch Metcon (20-38) (Time) 4 Rounds 9 Power Snatch 115/85 15 Burpees 21/15 Calorie Bike (25/18 Row) 2:00 Rest 18 Min CapRx+ Scaled/Masters 4 Rounds 10 DB Snatch 35/25 10 Burpees 15/10 Calorie Bike (20/15 Row) 2:00 Rest Power Snatch (12:00 to establish a Heavy Single) 5:00 after metconRead 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 No Class Today Happy Memorial Day!Read more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereV1 Less than a year of CF 800m or 1 mile run 10 RFT 5 pull ups 10 push ups 15 Squats 800m or 1 mile run V2 Run mile 20 RFT 5 pull ups 10 push ups 15 squats V3 run mile 10 RFT 10 pull ups 20...Read more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham click hereRead more