Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm up 4 rounds (2 each) Partner 1 Row 1 min Partner 2 5/5 groiners 10 glute bridges Barbell Prep Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRX+ 185/125 Scaled/Masters 115/75 step over rowerRead more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Weight) EMOM x 19:00 Min 1- Snatch Complex* Min 2- 10 HSPU Min 3- 15 Box Jump Over (24/20) Min 4- Rest *1 Snatch + 1 Hang Snatch + 3 OHS Score: Final weight on complexRX+ 30/24 Scaled/Masters 10 Box HSPU or Pike Push Ups 15 Box Step Overs (20)Read more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 11 2..4..6..8..10 Shuttle Run V UpsScaled/Masters Alt V UpsRead more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) For time 500/400m row or 1.2/1km Bike 21 Hang Squat Cleans (95/65) 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Thrusters 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Front Squats 15 Pull Ups 25 min capRX+ 115/85 C2B Scaled/Masters 400/300m row Hang Squat Clean/Thruster/Front Squat (75/55) Ring RowsRead more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Strength Shoulder Press (Every 3:00 x 4 sets Max reps @ 115/75 95/65 75/55) RX+ 135/95 115/75 95/65 Metcon (Time) 3 rounds 7 burpees 5/5 S- DB Hang Clean and Jerks (50/35) into.. 3 rounds 7 burpees 5/5 S- DB Hang Snatches 11 min capRX+ 70/50 Scaled/Masters up downs 35/25Read more