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 10 PVC Pass Thru 10 PVC Around the World :30 Thoracic Opener w/ Wall Ball + PVC 3/3 Worlds Greatest Barbell Prep (use PVC if needed) Take 8-10 min to build up to a moderate snatch then set weights aside for the EMOM Metcon (AMRAP – Reps) Part A AMRAP 12 60 WB (20/14) 30 Pull Up 15 PowerSnatch (75/55) 10 BMU *2 min rest after AMRAP then start Part B EMOMRX+ 95/65 C2B Squat Snatch Scaled/Master 40 WB (14/10) 20 Pull Up/Ring Rows 10 PowerSnatch (65/45) 5 Burpee + Ring Row/Pull Up Snatch...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 Warm-up 1 min row or bike 5/5 Toy Soldiers 5 inchworms 5/5 groiners 1 min row or bike 5/5 SL Glute Bridges 5 bird dogs 5/5 shoulder taps 1 min row or bike 5/5 DB DL 5 up downs 5 pike push ups 1 min row or bike 5 DB Power Clean 5 burpees 5 HSPU Metcon (AMRAP – Reps) Every 2:30 x 6 sets 500/400m row or 30/20 cal bike In time remaining Rd 1/4-Max DB Power Clean (35/20) Rd 2/5 Max Burpees Over DB Rd 3/6-Max HSPU *rest 90 sec B/T sets *goal...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 Warm-up 5/5Bulgarian split squats w/ foot on box :15 sumo squat hold 5 supermans Barbell Prep Strength Front Squat + Back Squat (5 Front Squat + 4 Back Squat @ 65-75% x 5 sets ) 20-25 min Metcon (AMRAP – Rounds and Reps) AMRAP 15 4/4 SA DB Hang C & J (35/25) 10 Box Jump (24/20) 15 TTBRX+ Use a KB (53/35) Scaled/Masters 3/3 SA DB Hang C& J (25/15) 8 Box Jumps/Step Ups (20in) 10 Hanging Knee RaisesRead 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 Kitchen Sync (Time) Teams of 3 60 TTB 50 Box Jumps (24/20) into.. 60 SA DB OH Lunge (35/25) 50 DB Floor Press into.. 60 Heavy Wall Ball (30/20) 50 HR Push Ups rest until 20 min mark then.. 33 Synchro Alt DB Snatch 33 Cal Bike 33 Synchro BurpeesScaled less weight 40/30 rep scheme then 20/20/20Read 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 5 90/90 hip rotations 5/5 squat reach ups 5/5 Box Step Up 5 scap push ups :30 wall HS Hold Barbell Prep Warm Up OHS then S2O then Deadlift Metcon (3 Rounds for time) From 0:00-10:00 15-12-9 OHS (75/55) HSPU From 10:00-20:00 12-9-6 Deadlift (225/155) HSPU From 20:00-30:00 9-6-3 S2OH (135/95) BJO*7min cap on each couplet..sprint focus RX+ 21-15-9/15-12-9 /12-9-6 95/65 275/175 165/115 Scaled less weight Box HSPU Seated DB Strict PressRead more