CrossFit VU – CrossFit Warm Up 3/3 worlds greatest 5 RDL 5 roll to reach 5 strict press 5 up downs 5/5 elbow punches Review Complex Strength 1 Power Clean + 1 Squat Clean + 1 Jerk (Build to a heavy) 20 min Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereLateral burpees 12 min cap Scaled/Masters 3 C & J (115/75) 3 up downs over barRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) Teams of 4 Pair 1 300 Cal Row Pair 2 20 See Saw WB (20/14) 20 Box Jumps (24/20) *switch after WB & BJ are completed *score is time once 300 cals is completed 25 min capScaled/Masters 15 Seesaw WB (14/10) 15 box step upsRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 3 rounds 5/5 Pike Shoulder taps 10 glute bridge 10 BB BOR Review WW/DL Metcon (No Measure) EMOM x 24 Min 1- 3 WW Min 2- 6 Deadlift (225/155) Min 3- 12 Alt DB Hang Snatch (35/25) Min 4- RestRX+ 275/205 50/35 Scaled/Masters 205/145 25/20Read more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) For time 8-8-8-8-8-8 Shuttle Run 16-16-16-16-16 -16 HR Push Up 15 min capRX+ Deficit HR Push Up (3”/2”) Scaled/Masters 6-6-6-6-6-6 shuttle run 12-12-12-12-12-12 HR Push Up Cool Down ROMWODRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 20 DU or SU 5/5 Cossack squats 20 DU or SU 5 bootstrappers 20 DU or SU 5/5 lunges Strength Back Squat (5 x 4 @ 75-80%) 20 min Metcon (AMRAP – Rounds and Reps) AMRAP 6 20 Air Squats 40 SURX+ DURead more