Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- DB Floor Press Min 3- Russian twist Min 4- Wall Sit Min 5- Banded Lat Pull Down Cool Down ROMWODRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 5 BB Goodmorning 5 Up Downs 5 BB Kang Squats 5 burpees 5/5 elbow punches 5 step ups Review Back Squat Strength Back Squat (2 x 5 @ 75 2 x 3 @ 80) 20 min Metcon (AMRAP – Reps) 4 sets AMRAP 3 12 thrusters (95/65)(75/55) 12 BBJO Max WB in time remaining (20/14) *rest 1 min between sets *goal is to have atleast 30 sec-1 min on WBRX+ 15 reps Scaled Less weight step upsRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 3 rounds 50” high knees 50” butt kickers 10/10 leg sweeps lateral/front 5/5 SL RDL 3 rounds 200m run 8/6 cal row or bike *easy/mod/hard effort Up Stream (Calories) Every 2:30 until failure *rest 30 sec between sets 200m run 10/8 cal row or 8/6 cal bike *add 2 cals to row/bike every setScaled 100m run *goal is to make it atleast 5 rounds…keep the run at 1-1:10 Finisher 75 Ab mat Sit UpsRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-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 lunge w/ twist 5 reverse snow angels 3/3 DB Deadlift 3/3 DB Hang Snatch Barbell Prep Strength 1 Snatch High Pull + 1 Power Snatch + 1 Hang Power Snatch (5 sets @ 70-75%) 15-17 min Metcon (Time) For time 12-18-24-36 Front Rack Reverse Lunge (75/55) Alt DB Snatch (35/25)(25/20) Pull Up 17 min capRX+ C2B 50/35 95/65Read more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Turkey Trot (AMRAP – Rounds and Reps) Teams of 4 AMRAP 25 Partners 1 & 2 400m run w/ Med Ball (30/20) *switch halfway w/ Med ball Partners 3 & 4 AMRAP 21-15-9 Burpees DB Thrusters (35/20) Ab Mat Sit Ups *switch places after the run and pick up where your partners left offRX+ 50/35 TTBRead more