Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Metcon (AMRAP – Rounds and Reps) 10 Rounds 3 Ring Muscle Up 6 Box Jump Overs (24/20) 100m Run 18 Min CapScaled/Masters 8 rounds 6 RR/pull up + ring dip 6 Box Step Overs (20) 100m run Strength Back Squat (3-3-3-3-3) 12 min clock...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 2 Rounds :30 Alternating S-Leg V-Ups :30 Push Ups :30 RDLs (Rest/transition :30 between movements) Metcon (AMRAP – Rounds and Reps) 4x AMRAP 3 / 1:00 Rest 12 Toes to Bar 10 Deadlift 185/135 8 Strict HSPUScaled/Masters 4x AMRAP 3/Rest 1 10 V-Ups 10 Single KB Sumo Deadlift 10 Push Ups Strength Deadlift (Every :30 for 5:00 1 Rep then EMOM 5 1 rep)Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 2 Rounds :30 Alternating S-Leg V-Ups :30 Push Ups :30 RDLs (Rest/transition :30 between movements) Metcon (AMRAP – Rounds and Reps) 4x AMRAP 3 / 1:00 Rest 12 Toes to Bar 10 Deadlift 185/135 8 Strict HSPURx+ 24 TTB 18 DL 225/155 12 Deficit Strict HSPU 3” (35# plate) Scaled/Masters 4x AMRAP 3/Rest 1 10 V-Ups 10 Single KB Sumo Deadlift 10 Push Ups Strength Deadlift (Every :30 for 5:00 1 Rep then...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 Sets / 1:00 Rest between AMRAP 3 12 Toes to Bar 10 Deadlift 185/135 8 Strict HSPU *Pick up where you left offRx+ Scale/Masters 10 V-Ups 10 Single KB Sumo Deadlift (any weight) 10 Push Ups Strength Deadlift (Every :30 for 5:00 1 Rep then.. EMOM 5 1 Rep) Don’t need to increase weight every :30 Build to 2-3 heavy singles in the EMOMRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 100m Run 10 Kip Swings 5 Burpees 10 Air Squats 100m Run 5 Strict Pull Ups 5 Burpees 10 Jumping Squats Metcon (AMRAP – Rounds and Reps) AMRAP 16 12 Pull Ups 9 Lateral Bar Burpees 6 Front Squats 155/105 Rest 1:00Rx+ 15 Pull Ups 12 Lateral Bar Burpees 9 Front Squats 185/135 Scale/Masters 15 Bent Over DB Rows 35/25s 12 Burpees 9 DB Front Squats Strength Power Clean + Front Squat +...Read more