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 1 min row or bike (easy) 5/5 worlds greatest 5/5 step ups 1 min row or bike (mod) 5 push up down dog 5 box jumps 30 sec row or bike (hard) 5 up downs 5 box jump overs 30 sec row or bike (hard) 5 BBJO Metcon (Time) For time 50-40-30-20-10 Row Cals 15-15-15-15-15 BBJO (24/20) 25 min cap *Bike cals 40-30-20-10-5Scaled step overs fewer reps lower box Finisher EMOM x 6 Min 1- V Ups Min 2- Plank Side CrunchesRead 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 2 rounds 3/3 squat reach ups 5 table top stretch 5 reverse snow angels 2 rounds 5 banded BTN ‘Y’ Press 10 banded high pulls 10 banded pull aparts 5 banded OHS Barbell Prep 3 Hang Muscle Snatch + 3 Drop Snatch Alternating EMOM x 8 3 HMS 3 DS Metcon Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb10 min cap Scaled less weight C2B/Pull Up/RR + Push UpRead 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. Veterans HERO WEEK Nov 7-11:One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Nov 2021 Veteran’s Day week was last Murph wod. Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that. This wod brief will take a 15-20 mins so please don’t miss out. Then quickly warm up then off to the first mile. 5am/830am/5pm NO LIMIT ON TODAY’S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html View Public Whiteboard Murph (Time) For Time:...Read 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. Veterans HERO WEEK Nov 7-11:One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Weston (Time) 5 Rounds For Time 1000 meter Row 200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell)In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009To learn more about Weston click here30 min cap Scaled less weight less distance Cool Down ROMWOD () Learn more about...Read 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. Veterans HERO WEEK Nov 7-11:One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Warm-up 2 min row or bike AMRAP 6 5 banded good morning 5 Turkish Sit Ups w/ plate 3/3 bear to bridge 3/3 box step ups Review movements Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about...Read more