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 Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 15 200m run 12 C2B 4 Squat Snatch (185/125) *alt complete movements StrengthRead 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 40 sec row or bike 7 High Hang Muscle Cleans 7 Strict Press 30 sec row or bike 7 Hang Power Cleans 7 Push Press 20 sec row or bike 7 Power Cleans 7 Push Jerks Metcon (Time) For time ‘Grace’ 30 Clean and Jerk (135/95) 1:00 rest 50/40 cal row or 40/30 cal bike 10 min capScaled/Masters less weight 40/30 cal row or 30/20 cal bike Strength Clean and Jerk (EMOM x 8 1 rep into.. Find a heavy single (8 min ))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 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