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 Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 min cardio of choice 12 slam balls 150’ DBL KB Front Rack carry 15 Ab mat sit ups Cool Down ROMWODRead 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 2 rounds 3/3 worlds greatest 3/3 lateral box step ups 5 up downs Barbell Prep Take 8-10 min to build up on the complex as a primer for the WOD Metcon (Time) For time 1-10 Thrusters(75/55) BBJO (24/20) 12 min cap 7 min window for the lift starts immediately after finishing part 1RX+ 95/65 Scaled less weight fewer reps Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time...Read 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 2 min row or bike :30 Downdog 10 glute bridges 1 min row or bike :30 lateral hops over line 10 good mornings :30 row or bike 5/5 DB Deadlifts 5/5 DB High Pull :30 row or bike 30 SU or DU 5/5 Alt DB Snatch Metcon (Time) For time 300 DU 150 cal row 100 Alt DB Snatch (35/25) *partition as you wish 25 min capRX+ 50/35Read 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 – CrossFitRead more

Announcements Upcoming Events -WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you -Closed Monday Jan 16th in Observance of MLK day. Celebrate ALL of our country’s history. -CrossFit VU Intramural Open, Team Selections before end of January. GET PUMPED for the action and Friday Night Lights. Open starts Feb 16- Mar 6th. 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 Metcon (Time) Teams of 2 4...Read more