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 Run 400m Stretch quads,calves, hamstrings 1-Mile Run (Time) Max Effort 1-Mile Run12 min cap Rest 5 min and review Angie Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats25 min cap Scaled partition reps RR plate push upsRead 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. CrossFit VU – CrossFit Warm-up 2 rds 3 inchworms w/ push up 3/3 t spine rotations 3/3 Cossack squats w/ OH reach Barbell Prep Strength EMOM x 6 2 High Hang Snatch + 2 Snatch Balance *technique focus After EMOM take 7-8 min to build up to workout weight and review wall walk Metcon Metcon (Time) For time 30 Power Snatch (115/85)(95/65) 20 Wall Walks 30 Power Clean 15 min capRX+ 135/95 Scaled less weight halfway up wallRead 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. CrossFit VU – CrossFit Nightmare on VU Street (Time) Teams of 2 For time 25-15-10-5 Shuttle Run Deadlift (135/95) Pull Up into 55 cal Row or Bike 55 S2O 55 TTB 25 min capRX+ C2B 155/105 Scaled less weight RR HKRRead 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. CrossFit VU – CrossFit Warm-up 3/3 box step ups 3/3 worlds greatest Barbell Prep Strength Clean and Jerk (1RM!) 25-30 min Metcon (AMRAP – Rounds and Reps) AMRAP 9 15 HSPU 10 Box Jump Overs 5 Squat Cleans @ 70% 1RMRX+ 75% Scaled Box HSPU less weight step oversRead 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. CrossFit VU – CrossFit Skill HSPU and Kipping Drills (20 min) 1) Handstand hold on wall/box (review body positioning) 2) HSPU negatives/Strict HSPU/deficit HSPU 3) Toe Box Lat Pull Down (https://youtu.be/BXeZXQXcGuM) 4) Banded Beat Swing (https://youtu.be/ifHLGh_kn48) Metcon Metcon (No Measure) Tabata Abs 20 sec on/10 sec off x 8 rds Cool Down ROMWODRead more