Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 30 DB Front Squats (35/20) 30 ab mat sit ups 30 DB Reverse Lunges 30 HR Push Ups 30 Single DB Box Step Ups 30 Cal Row or BikeRX+ 50/35 TTB HSPURead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 1 min row or bike 5/5 shoulder taps 3/3 bird dogs 3/3 lunge w/ a twist Barbell Prep Strength EMOM x 7 2 Tall Jerks + 2 Jerk Balance *technique work/from the ground After EMOM take 7-8 min to build up to workout weight Metcon (Time) DT w/ a Spin 5 rounds 15/12 cal bike or 20/15 cal row 12 DL (135/95(95/65) 9 HPC 6 S2O 17 min capRX+ 155/105...Read more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Metcon Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- 1/1 Turkish Get Up Min 3- Nordic Hamstring Curl Min 4- banded Archer rows Cool Down ROMWODRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 30 DU or SU 5/5 deadbugs 5/5 90/90 Hip Rotations 3/3 Samson  :30 sumo squat hold Barbell Prep Strength Front Squat (4 x 3 @ 70-72% *Tempo 4311) 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 3 50 DU 10 thrusters (75/55) 12 lateral BB burpees 15 TTB Rest 2 min AMRAP 5 Rest 2 min AMRAP 7 *pick up where you left offRX+ 95/65 Scaled less...Read more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Veterans HERO WEEK Nov 7-11: One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up Run 400m Stretch quads,calves, hamstrings 1-Mile Run (Time) Max Effort 1-Mile Run12 min cap Rest 5 min and review Angie Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats25 min cap Scaled partition reps RR plate push upsRead more