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

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 Line Drills Metcon (AMRAP – Rounds and Reps) AMRAP 20 100m Row 10 S-DB Box Step Ups 24/20″ 50/35 200m/20, 300m/30, etc10m = 1 rep Cooldown ROMWODRead 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 10-15s Ring Support/Half Push Up Hold 10 Ring/Bar Kip Swings 20 Banded Tricep Extensions 20 Air Squats Metcon (20-34) (Time) For Time 5 Shoulder to OH 135/95 5 Ring Muscle Ups 5 Front Squats 135/95 10/10/10, 15/15/15 14 Min CapRx+ Scale/Masters 5 DB Shoulder to OH 35/20s 5 Ring Rows* 5 DB Front Squats 35/20s 10/10/10, 15/15/15 *Other options: BMU/RR+Ring Dip/Push Up+Strict Pull Up Split Jerk (EMOM 5 1 Rep then.. 8:00 to establish a Heavy Double) From the rack 8:00 after metcon Focus on technique during the emom then give 3-4 good...Read more