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. SUMMER TANK PRE ORDER! Check your email to pre order and see the tanks or head over to the Private VU FB group post to order there. We will also have a running list at the gym. Get with a coach! $25ea. CrossFit VU – CrossFit Metcon (Time) On a 30:00 Clock For Time: 30 Rounds (Alt. Rounds w/ Partner) 3 Thrusters 115/85 3 BMU *20 Min Cap Then 10:00 to Establish a 3RM Front Squat *from the FloorRx+ 155/105 RMU Scaled/Masters 95/65 or less 3 burpee pull up Front Squat (from floor)Read more

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. SUMMER TANK PRE ORDER! Check your email to pre order and see the tanks or head over to the Private VU FB group post to order there. We will also have a running list at the gym. Get with a coach! $25ea. CrossFit VU – CrossFit Warm Up AMRAP 6 8/8 S-DB DL 8 Lateral Hops over DB 8/8 S-DB Strict Press 8 Lateral Hops over DB Metcon (Time) For Time 10-1 Double DB/KB Hang to Overhead (50/35s) 30 DU 16 Min CapRx+ 40 DU Scale 8-1 DB HCJ (any weight) 30 SU For Quality (AMRAP – Reps)...Read more

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. SUMMER TANK PRE ORDER! Check your email to pre order and see the tanks or head over to the Private VU FB group post to order there. We will also have a running list at the gym. Get with a coach! $25ea. CrossFit VU – CrossFit Warm Up Coach choice Metcon (AMRAP – Reps) EMOM 21 (Rotate OTM) 12/10 Cal Bike 12 DB Goblet Squats 50/35 12 DB Goblet Box Step Ups 24/20”Rx+ 70/50 Cooldown ROMWODRead more

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. SUMMER TANK PRE ORDER! Check your email to pre order and see the tanks or head over to the Private VU FB group post to order there. We will also have a running list at the gym. Get with a coach! $25ea. CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 20 Alt V-ups 10 RDLs Metcon (AMRAP – Rounds and Reps) AMRAP 15 200m Run 5-10-15-20…etc TTB Deadlift (225/155)Scale 100m Run :30 Plank Hold 5 KB SDL Strength Deadlift (EMOM 10 5-5-4-4-3-3-2-2-1-1)Read more

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 Rounds :30 on / :30 off Row (Increasing effort) HS Hold Box Step Ups Metcon (3 Rounds for reps) 3 Rounds Per Station (not rotating) 1:00 on / 1:00 off HSW or WW Row for Meters Burpee Box Jump 24/20″10′ HSW = 1 Rep 10m = 1 Rep (no roll over) Scale: Wall Walk (as high as possible) Strength Ring Dips (Every 1:30 for 9:00 (6 Sets) :30 Ring Dips) *Scale to matador or push upsRead more