CrossFit VU – CrossFit Warm up 3 rounds 30 sec row 20 sec up downs 10 sec lateral jumps over rower Barbell Prep Metcon (Time) For time 5 Power Snatch (115/75) 10 Pull Ups 15/12 cal row 1 min rest 10 Power Snatch 20 pull ups 30/24 cal row 1 min rest 15 Power Snatch 30 Pull Ups 45/36 cal row 16 min capScaled/Masters AMRAP 16 8 Alt DB Snatch (35/25) 10 pull ups (any variation) 12 cal row Strength Power Snatch (Every 1:30 x 8 sets 3 TNG Power Snatch ) Build across setsRead more

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