CrossFit VU – CrossFit Warm Up Tabata 20 sec on / 10 sec off x 8 Jumping Jacks up downs Hollow Rocks Air Squats Barbell Prep Part A (Weight) EMOM x 10 Min 1- 20 DU + 3 lateral burpees Min 2- 1 Snatch (building) Rest 2 min before part BRX+ 30 DU + 5 burpees Scaled/Masters Min 1- 20 SU + 3 up downs/burpees Min 2-1 Power Snatch Part B (AMRAP – Reps) AMRAP x 6 100 DU 25 burpees In time remainingMax Power Snatch (95/65)RX+ 150 DU 115/75 Scaled/Masters 125 SU 20 up downs Max Snatch (75/55)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on 1 min off 9/7 cal row or 7/5 cal bike 7/7 Russian Twists w/ slam ball 50ftlunge w/ slam ballScaled/Masters no slam ball Cool Down ROMWODRead more

Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit View Public Whiteboard Warm Up AMRAP 7 5/5 SL RDL 10 banded pull aparts 5/5 banded front raises 5 pause air squats Review DL/DB movements…build to workout weight DB Linda (Time) For time 10-9-8–7–6-5-4-3-2-1 Deadlift (225/155) DB Floor Press (50/35) DB Squat Clean 18 min capRX+ (53/35) KB’s Scaled/Masters 9-8-7-6-5-4-3-2-1 Deadlift (155/105) DB Floor Press (25/15) DB Squat Clean Stimulus Deadlift- mod heavy DB Floor Press- moderate DB Squat clean- light Target- 15-17 minRead more

Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit Warm Up 2 rounds 100m run 5 scap pull ups 5 kip swings 2 rounds 10 cal bike 5/5 Alt V Ups 5/5 toe touches 2 rounds 12 cal row 5/5 quad stretch 5/5 standing glute stretch Metcon (Time) For time 3km/2.5km Echo 20 TTB 800mrun 30 Pull ups 1000m/750m row 20 TTB 30 min capRX+ 30 TTB Strict pull ups Scaled/Masters 2.5/2km bike 15 HKR 600m run 20 pull ups/RR 750/500m row 15 HKRRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFitRead more