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 w/ a partner 1000/900m row + 5 RKBS 5 KB Goblet Squats 10 Alt V ups *alt rounds until row is complete Skill Review KHSPU Metcon (Time) 21-15-19 Cal Row KB Swings (53/35) into.. 21-15-9 Cal Row Ab Mat Sit Ups into.. 21-15-9 Cal Row Air Squats 18 min capScaled/Masters less weightRead 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 2 rounds 200m run 10 banded good morning 10 banded deadlift 10 hollow rocks Metcon (AMRAP – Reps) 3 sets AMRAP 4 rest 1 min b/t sets 400m run 8 BMU Max DB Snatches (50/35)Scaled/Masters 300m run 10 Pull Ups Max DB Snatches (35/25) Strength Hang Power Snatch (EMOM x 4 3 reps rest 1 min EMOM x 4 2 reps rest 1 min EMOM 4 1 rep1)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 20 mountain climbers 20 sec tall plank + 5 push ups 20 Split Squats (10/side) Barbell Prep Metcon (Time) For time 21-18-15-12-9-6-3 Back Squat (155/105)*from the floor Lateral BB Burpees 20 min capRX+ 185/125 Scaled/Masters 21-18-15-12-9-6-3 DB Goblet Squats (any weight) Burpees over DB Strength Back Squat (Build to a heavy double ) 12 min clockRead 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 400m run into.. 2 rounds 20 RKBS 10 Alt V Ups Metcon (No Measure) EMOM x 15 Min 1- 50-75 DU Min 2- 6-12 TTB + 6-12 Push Ups Min 3- 12-15 SDLHP (95/65) *choose a rep scheme you can stick withScaled/Masters Min 1- 40 sec SU Min 2- 10 Ab Mat Sit Ups + 6 -12 push ups Min 3- 10 KB Deadlifts (any weight) Strength Every 2:00 x 7 sets Tempo Deadlift (3011) 5-5-3-3-1-1-1Read more

Announcements April Events: April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give-away’s for sessions and open to everyone. Register on the event via FB. 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 Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 wall walks 6 pull ups 7 snatch (95/65)RX+ 135/95 C2B Strength 1 Snatch + 1 Hang Snatch (EMOM x 8 ) Build to a heavyRead more