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 AMRAP 6 5 RDL 5 WB Front Squats 5 WB Push Press 3/3 step ups Strength Deadlift (4 x 5 @ 70-75%) 15-17 min Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read 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 2 rounds :30 downdog :30 hollow hold 10 glute bridge 5/5 shoulder taps 5 scap pull ups Skill EMOM x 8 Min 1- 30 sec HS Hold Min 2- 3- 5 Strict Pull RX+ weighted strict pull up Metcon (Time) 7 Rounds 7 Burpee Pull Ups 250/200m row 11 RKBS (70/53)(53/35) 30 min capRX+ RMU Scaled Burpee RR less weight 4-5 rdsRead 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 2 rounds 3 inchworms w/ push up 5 bootstrappers :30 plank Barbell Prep Strength 3 Position Clean (Build to 70-80% of your Clean or C & J ) 15-20 min Metcon (AMRAP – Rounds and Reps) AMRAP 9 5 Front Squat (135/95)(115/75) 7 HPC 9 HR Push UpsRX+ HSPU 165/125 Scaled less weightRead 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 Partner Metcon Metcon (AMRAP – Reps) Teams of 2 Every 5 min x 4 sets Rest 1 min between sets 400m run (together) 20 synchro Alt DB Hang Snatch (35/25) 20 synchro SA OH DB Reverse Lunges Max Single DB Box Step Overs in time remaining (24/20)*split the box step overs as you wish RX+ 50/35 Scaled less weightRead 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 30 SU or DU 3/3 Samson 5 Med ball Cleans 5 Med ball Push Press Barbell Prep 1 Clean High Pull + 1 Hang Muscle Clean + 1 Tall Clean (EMOM x 8 ) Can build lightly across Metcon (Time) 4 RFT 50 DU 30 WB (20/14) 10-8-6-4 C & J 135/95 155/105 185/125 205/145 20 min capRX+ 155/105 185/125 225/155 245/175 Scaled less weight 75 SURead more