Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up EMOM x 12 Min 1- Row or Bike Min 2- 25 DU or SU Min 3- Plank ( RX+ ring support hold) Min 4- Flow Stretching Metcon (Time) For time 4K Bike 200 SU 50 HSPU 2K Row 30 min capRX+ DU 50 Deficit HSPU Scaled HR Push UpsRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up Halo (grab boxes) Barbell Prep Strength 1 Clean Pull + 2 Squat Cleans (5 sets @ 75-85%) Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Box Jump Overs (24/20) 8 Pull Ups 6 Power Cleans (155/105)(135/95)RX+ BMU 185/125 Scaled less weight RR Step OversRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Warm-up 25 DU or SU 3/3 Cossack squats w/ OH reach 5 Superman’s 5 90/90 hip rotations Barbell Prep Strength 1 Clean + 1 Front Squat + 2 Jerks (3-4 sets @ heavy ) 20 min Metcon (Time) For Time 30-20-10 Deadlift (155/105)(135/95) TTB *75 DU after each set 14 min capRX+ 185/125 Scaled 100 SU less weight HKRRead more

Announcements Upcoming events -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. -WHOLE LIFE CHALLENGE JAN 7,2023 CrossFit VU – CrossFit Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- DB Floor Press Min 3- Russian twist Min 4- Wall Sit Min 5- Banded Lat Pull Down Cool Down ROMWODRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 5 BB Goodmorning 5 Up Downs 5 BB Kang Squats 5 burpees 5/5 elbow punches 5 step ups Review Back Squat Strength Back Squat (2 x 5 @ 75 2 x 3 @ 80) 20 min Metcon (AMRAP – Reps) 4 sets AMRAP 3 12 thrusters (95/65)(75/55) 12 BBJO Max WB in time remaining (20/14) *rest 1 min between sets *goal is to have atleast 30 sec-1 min on WBRX+ 15 reps Scaled Less weight step upsRead more