Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit View Public Whiteboard Warm Up AMRAP 7 5/5 SL RDL 10 banded pull aparts 5/5 banded front raises 5 pause air squats Review DL/DB movements…build to workout weight DB Linda (Time) For time 10-9-8–7–6-5-4-3-2-1 Deadlift (225/155) DB Floor Press (50/35) DB Squat Clean 18 min capRX+ (53/35) KB’s Scaled/Masters 9-8-7-6-5-4-3-2-1 Deadlift (155/105) DB Floor Press (25/15) DB Squat Clean Stimulus Deadlift- mod heavy DB Floor Press- moderate DB Squat clean- light Target- 15-17 minRead more

Announcements NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit Warm Up 2 rounds 100m run 5 scap pull ups 5 kip swings 2 rounds 10 cal bike 5/5 Alt V Ups 5/5 toe touches 2 rounds 12 cal row 5/5 quad stretch 5/5 standing glute stretch Metcon (Time) For time 3km/2.5km Echo 20 TTB 800mrun 30 Pull ups 1000m/750m row 20 TTB 30 min capRX+ 30 TTB Strict pull ups Scaled/Masters 2.5/2km bike 15 HKR 600m run 20 pull ups/RR 750/500m row 15 HKRRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFitRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereV1 Less than a year of CF 800m or...Read more

Announcements Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day. Friday Murph Schedule: 5am/830am/5pm. 30 person classes! NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be. CrossFit VU – CrossFit Warm Up 1 min row (easy) 5 up downs :30 row (mod) 5 scap push ups :15 row (hard) 5 lateral hops over rower :15 row (hard) 5 burpees Sean Hanley (Time) For time 2k Row *5 lateral burpees over erg each minute20 min cap Scaled/Masters 2k row *3 burpees/updowns on the minute Cool Down ROMWODRead more