Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! CrossFit VU – CrossFit Metcon (AMRAP – Reps) AMRAP 20 Teams of 4 Partner 1 & 2 400m sled push (150/100) Partner 3 & 4 Accumulate Bike calsScaled/Masters 200m sled pushRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit Warm Up Halo Barbell Prep Sumo Deadlift (Build to a heavy single RPE 7-8 ) 15 min Metcon (Time) For time 1 round 60 DU 30 SDLHP (75/55) 30 PP 2 rounds 40 DU 20 SDLHP 20 PP 3 rounds 20 DU 10 SDLHP 10 PP Stimulus DU < 1 min SDHP:3 sets or less PP:3 sets or less Target: 13-14 min 16 min capScaled/Masters 1 round 100 SU 20 SDLHP (65/45) 20 PP 2 rounds 60 SU 10 SDLHP 10 PP 3 rounds 40 SU 5 SDLHP 5 PPRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 45 sec on/ 15 sec off Min 1 & 2-Cardio of Choice Min 3-KB Complex * (35/25) Min 4-Ab mat sit ups Min 5- RestKB Complex 3/3Hang Power Clean 3/3 Goblet Reverse Lunges RX+ 53/35 4/4 on complex TTB Cool Down ROMWODRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit Warm Up 2 rounds 10 hollow rocks 5/5 bird dogs 3/3 box step ups 2 wall walks Strength Shoulder Press (5-5-3-3-2-2) 15 min clock Metcon (Time) 21-15-9-15-21 Alt DB Snatch (35/25) Box Jumps (24/20) 15 min capRX+ 50/35 Scaled/Masters 15-12-9-12-15 Alt DB Snatch (20/15) Box Step Ups 20inRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit Warm Up 3 rounds 100m run 5/5 shoulder taps 5 scap pull ups 5/5 lateral leg sweeps Cindy goes running (AMRAP – Rounds and Reps) AMRAP 20 5 Pull Ups 10 Push Ups 15 air squats *On the 0:00/5:00/10:00/15:00 run 400m *Goal is to keep the run under 2:30RX+ Wear a vest (20/14) Scaled/Masters 5 RR 8 banded push ups 10 air squats 300m run Finisher For time 50 banded good morning 50 banded pull aparts *partition as you wishRead more