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

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 10/8 cal row or 8/6 cal bike 5 Hang Muscle Snatch + 5 OHS 3 inch worms + 10 shoulder taps 10/8 cal row or 8/6 cal bike 5 Hang Power Snatch + 5 OHS 3 inch worms + 10 shoulder taps Metcon (3 Rounds for time) Every 5:00 x 3 sets 9 Wall Walks 12 Hang Power Snatch (95/65)[75/55] 250/200m row *wall walks should be under 2 min *goal is to have atleast 1 min of restRX+ 115/85 Scaled/Masters 5 push ups + 5/5 Shoulder Taps x 2 16 Alt Hang DB Snatch (35/20) 200/150m row Strength Squat Snatch (EMOM x 3 3 reps rest 1...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 Warm up 100m run 25′ Knee Hugs 25′ Quad Stretch 25′ Lunge Steps 25′ High Knees 25′ Butt Kickers 100m run Review Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m run 6 BMU 6 Power Clean (155/105)RX+ 185/125 Scaled/Masters 200m run 6 Pull Up (any variation) 6 DB Hang Power Clean (35/20) Strength Back Rack Lunge (Every 3:00 x 4 sets 6/6 Back Rack Lunges) Build across setsRead 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 Strength Back Squat (Every 2:30 x 5 sets 3 Back Squats ) Start around 70% and build to a heavy 3 Metcon (AMRAP – Reps) Teams of 2 5 rounds 1:30 on/1:30 off 12/9 Cal Row 5/5 Single DB Hang Clean and Jerks (50/35)[25/20] Max BBJO (24/20) *switch every 1:30 *score is total BBJORead 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) 2 Rounds 200m Run 15 Medball Cleans 10 Straight Leg Medball Situps Metcon (20-35) (Time) 3 Rounds 400m Run 30 Wallballs 20/14 20 Toes to Bar 15 Min CapRx+ Scale/Masters 3 Rounds 300m Run 20 Wallballs (any weight) 15 Ab Mat Situps Power Clean (Every 2:00 for 10:00 (5 Sets) 3 Heavy T&G Reps) 10:00 post-metcon *Each set should be a decent challengeRead more