CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 100’ DB/KB Farmers Carry AHAP 150’ sled push (light) 200m run Cool Down ROMWODRead more

CrossFit VU – CrossFit Strength Warm-up Barbell Prep Bella Complex (Build to a heavy 20 min) 1 Clean + 1 S2O + 1 Front Squat + 1 S2O Bane (Time) For time 40 HSPU 20 BMU 7 rounds of Mach Man (135/95) Macho Man 3 Power Clean 3 Front Squat 3 Push Jerk20 min cap RX+ 155/105 RMU 10 rounds Macho Man Scaled/Masters 25 Pike HSPU/Box HSPU 15 burpee pull up or RR 5 rounds of Macho Man (95/65)Read more

CrossFit VU – CrossFit Warm-up Line Drills EMOM x 10 15sec on / 45 sec off Sprint on bike or rower Annie Rides a Bike (Time) 50-40-30-20-10 Ab mat sit ups DU * 10 cals on echo bike after each round or 14 cal row 15 min capScaled 30-25-20-15-10 SU Finisher For quality 50 banded pull aparts 50 banded bicep curls 50 banded tricep exRead more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up Halo Barbell Prep Strength Front Squat + Back Squat (5 FS + 5 BS @65-75% x 5 sets ) Final week 30 min Metcon (AMRAP – Rounds and Reps) AMRAP 8 2..4..6..8 SA Devils Press (35/25) BJO (24/20)RX+ 50/35 Scaled/Masters AMRAP 8 3/3 SA DB Devils Press 6 BJO or Step Overs 20inRead more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTeams of 2 Run together 40 min cap Scaled/Masters 3-4 rounds 20 air squats 12 Power Cleans 95/65 7 RR/banded Split the runRead more