Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Shuttle Runs 10 Stepping Burpees 10 S-DB Alt Hang Squat Cleans 3 Shuttle Runs 8 Regular Burpees 8 DB HSC 3 Shuttle Runs 6 Fast Lateral Burpees 6 Goblet Squats w/ :03 Hold Metcon (Time) 2-4-6-8-10-12 Lateral “Pogo” Burpees Front Squats (155/105) 10 min capScale Burpee DBs/Less weight Rx+ 185/135 Strength Back Squat (Every 5:00 x 15:00 10 Reps) Set 1: “feeler set” Set 2: heavy but doable Set 3: 8-9RM rangeRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 15 9 OHS 95/65 12 S-DB Box Step Up 24/20” 50/35 *alt complete roundsRx+ 115/85 D-DB 50/35s Strength Overhead Squat (Every :90 for 12:00 2 Reps) Build, with emphasis on bar path and control.Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count should be recorded...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Metcon (5 Rounds for reps) 5 x AMRAP 2:30 / 2:30 50m Sandbag Carry 100/80 10 Burpees to Plate Max Calorie Bike in remaining timeRx+ 150/100 SBRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 5/5 SL DL DB or KB 10 Elephant Walks Strength Power Clean + Squat Clean + Hang Squat Clean (Every 1:30 x 15:00 1 Complex) Build as see fit, but limit upper level weight used Metcon (8 Rounds for time) Every 2:00 x 16:00 (8 sets) 200m Run* *Must be complete in negative splitsRead more