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

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 Halo Barbell Prep Strength Back Squat (1RM! ) 25-30 min Metcon (Time) For time 100 KB Swings (53/35)(35/26) *Every break run 200m10 min cap RX+ 70/53 Scaled Fewer reps less weigRead 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 :30 Downdog :30 pigeon each side into EMOM x 12 30 sec on/30 off Min 1- Row Min 2- 5 burpees Min 3- Bike Min 4- 25 DU or SU *split into groups Underwater (AMRAP – Reps) 4 rounds 1 min on/ 1 min off each station Station 1- Row Station 2- Burpee Station 3- Bike Station 4- SURX+ DURead 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 10 PVC Pass Thru 10 PVC Around the World 5 squat jumps Barbell Prep Strength 3 Muscle Snatch + 2 Tall Snatch (EMOM x 8 ) *Technique work, keep the weight light Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 7 Power Snatch (95/65)(75/55) 9 Box Jump (24/20) Rest 2 min AMRAP 5 5 Power Snatch (115/85)(95/65) 9 Box Jump Rest 2 min AMRAP 5 3 Power Snatch (135/95)(115/85) 9 Box JumpRX+ 135/95 155/105 185/125 Scaled less weight step 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 View Public Whiteboard Partner Metcon Metcon (Time) Teams of 2 2000m Row and 100 KB Swings (53/35) 80 KB Goblet Squats 100 Box Jumps (24/20) 80 burpees RX+ 70/53 Scaled less weight Step ups 25 min clock *one partner will be on the row while partner 2 is working on the chipper. Switch as you wish. Once the 2k row is finished both partners can work on the chipperRead more