Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 200m run then 20 S-Leg V Ups 20 empty bar push press 10 V ups 10 push jerks w/ pause in receiving position Metcon (Time) 8 rounds 8 V Ups 8 S2O (115/85) 12 min capRX+ 135/95 TTB Scaled/Masters 8 rounds 8 Alt V Ups 8 DB S2O Strength Push Jerk (Every 90 sec for 4:30 3 reps Every 90 sec for 4:30 2 reps Every 90 sec for 4:30 1 rep)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 10 DB Bicep Curls 25 DU 15 push ups on DB’s 25 DU 20 DB Front Squats 25 DU 1:00 rest *athletes choice on weightScaled/Masters SU Cool Down ROMWODRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 200m run then 3 rounds 12 lateral bar hops 8 muscle snatch Metcon (Weight) 3 rounds 15 Box Jumps (24/20) 15 Pull Ups 5 Snatch (135/95) 3:00 rest 3 rounds 10 Box Jumps (24/20) 10 Pull Ups 3 Snatch (155/105) 3:00 rest 3 rounds 5 Box Jumps (24/20) 5 Pull Ups 1 Heavy Snatch 26 min cap *snatch can be power or squatRX+ C2B 155/105 185/135 Scaled/Masters Box Step Ups Banded Pull Ups/RR 115/85 135/95Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up Line Drills Metcon (Time) For time 1 mile run 60 burpees to target 16 min capRX+ 100 burpees to target Scaled/Masters 3 rounds 400m run 15 burpees to target Strength 1 Power Clean + 2 Hang Power Clean (14 min to establish a heavy complex)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 2:00 cardio machine into.. 2 rounds of ‘Cindy’ Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.Scaled/Masters 80 air squats 10 jumping pull ups 60 air squats 10 jumping pull ups 40 air squats 10 jumping pull ups 20 air squats 10 jumping pull upsRead more