Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 4 rounds Rowling’ *penalty rd 1&2 burpees, rd 3&4 jumping air squats Barbell Prep/Review TTB Metcon (AMRAP – Reps) Every 4:00 x 5 Sets / 1:00 20/17 cal row or 16/13 cal bike 12 TTB Max Reps Round 1&2: Push Jerks (115/85) Round 3&4: Hang Power Cleans Round 5: Lateral BurpeesRX+ 25/20 cal row or 20/17 cal bike 15 TTB 135/95Read more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18 150′ KB Farmers Carry AHAP 20 Russian Twists w/ slam ball *10 each side 15 Slam Ball (30/20) Cool Down ROMWODRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 5/5 box step ups 5/5 Half Kneeling DB Press 5 Pause DB Goblet Squat 25 DU or SU Barbell Prep Strength Front Squat (5 x 3 ) Pause 2 sec on first rep 20 min clock Metcon (AMRAP – Rounds and Reps) 3 sets rest 1 min between sets AMRAP 3 7 DB Thrusters (35/25) 7 BJO (24/20) 20 DU *pick up where you left offRX+ 50/35 Scaled/Masters 7 DB Thrusters (25/20) 7 Box Step Overs 40 SURead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up AMRAP 7 100m run 5 Hamstring walk outs 5 dive bombers 5 ring rows Review gymnastics/DL Metcon (Time) 10 rounds 8 DL (185/125) 6 strict ring dips 4 strict pull ups 200m run 27 min capScaled/Masters 10 rounds 8 DL (155/105) 6 banded ring dips/matador dips 4 banded strict pull ups 100m runRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 20 banded pull aparts 5/5 squat reach ups 20 banded Y press 5/5 lunge w/ twist 20 banded front raises Barbell Prep Strength 1 Power Snatch + 1 Squat Snatch (Build to a mod/heavy ) 15-18 min Metcon (Time) For time 10-1 Power Snatch (75/55) OHS 11 min capRX+ 95/65 Scaled/Masters 9-1 PS (65/45) OHSRead more