CrossFit VU – CrossFit Warm-up Line Drills EMOM x 10 15sec on / 45 sec off Sprint on bike or rower Annie Rides a Bike (Time) 50-40-30-20-10 Ab mat sit ups DU * 10 cals on echo bike after each round or 14 cal row 15 min capScaled 30-25-20-15-10 SU Finisher For quality 50 banded pull aparts 50 banded bicep curls 50 banded tricep exRead more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up Halo Barbell Prep Strength Front Squat + Back Squat (5 FS + 5 BS @65-75% x 5 sets ) Final week 30 min Metcon (AMRAP – Rounds and Reps) AMRAP 8 2..4..6..8 SA Devils Press (35/25) BJO (24/20)RX+ 50/35 Scaled/Masters AMRAP 8 3/3 SA DB Devils Press 6 BJO or Step Overs 20inRead more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTeams of 2 Run together 40 min cap Scaled/Masters 3-4 rounds 20 air squats 12 Power Cleans 95/65 7 RR/banded Split the runRead more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Warm-up 3 rounds 20 SU or DU 3/3 TSpine Rotations 10 hollow rocks :15 HS Hold or Downdog Barbell Prep Strength Shoulder to Overhead (Build to a heavy 3 rep ) Can be push jerk/split jerk From the rack Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here...Read more

Announcements Please be sure to reserve your spot for class. When we have Snatch and Clean & Jerk days, the limit is a hard 15. For safety purposes, we must abide by these rules. You are welcometo always hangout to the side, do extra work before the next class. Thank you. CrossFit VU – CrossFit Metcon (No Measure) Tabata #1 20 sec on/10 sec off x 8 Cardio of choice rest 2 min Tabata #2 Russian Twists w/ slam ball rest 2 min Tabata #3 Plate G2O rest 2 min Tabata #4 Mountain Climbers Cool Down ROMWODRead more