Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11:One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 2 rounds 3/3 worlds greatest 5 Superman’s 5/5 SL Glute Bridge 5 up downs Barbell Prep Tommy Mac (Time) 2 Rounds For Time: 12 Burpees 12 Thrusters (115/75) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats30 min cap Scaled less weight fewer reps Learn more about Tommy Mac  https://wodwell.com/wod/tommy-mac/Read more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 30 DB Front Squats (35/20) 30 ab mat sit ups 30 DB Reverse Lunges 30 HR Push Ups 30 Single DB Box Step Ups 30 Cal Row or BikeRX+ 50/35 TTB HSPURead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 1 min row or bike 5/5 shoulder taps 3/3 bird dogs 3/3 lunge w/ a twist Barbell Prep Strength EMOM x 7 2 Tall Jerks + 2 Jerk Balance *technique work/from the ground After EMOM take 7-8 min to build up to workout weight Metcon (Time) DT w/ a Spin 5 rounds 15/12 cal bike or 20/15 cal row 12 DL (135/95(95/65) 9 HPC 6 S2O 17 min capRX+ 155/105...Read more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Metcon Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- 1/1 Turkish Get Up Min 3- Nordic Hamstring Curl Min 4- banded Archer rows Cool Down ROMWODRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 30 DU or SU 5/5 deadbugs 5/5 90/90 Hip Rotations 3/3 Samson  :30 sumo squat hold Barbell Prep Strength Front Squat (4 x 3 @ 70-72% *Tempo 4311) 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 3 50 DU 10 thrusters (75/55) 12 lateral BB burpees 15 TTB Rest 2 min AMRAP 5 Rest 2 min AMRAP 7 *pick up where you left offRX+ 95/65 Scaled less...Read more