CrossFit VU – CrossFit Warm Up Barbell Prep Strength Back Squat (2 x 5 @ 75-80% 2 x 3 @ 80-85% 2 x 1 @ 88-92%) 25 min clock Metcon (Time) 2 rounds for time 30 BJO (24/20) 30 Power Snatch (75/55) 30 Pull Ups *rd 2 30 thrusters 15 min capRX+ 95/65 C2B Scaled/Masters 2 rounds 20 Box Step Overs 20 Power Snatch (65/45) 20 ring rowsRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 2:30 x 6 100 DU 15 HSPU Max Shuttle Run in time remaining Rest 1:1Read more

CrossFit VU – CrossFit Metcon (Time) 20 rounds for time Teams of 2 ’I go you go’ 7 KBS (35/26) 20 DU 7 burpees 30 min capRX+ 50/35 Scaled/Masters 12 rounds for time 7 KBS (25/18) 20 SU 7 up downsRead more

Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups F: 6lb ball to 9ft target, 35lb cleans* M: 10lb ball to 10ft target, 45lb cleans* *The load is a suggested starting...Read more

Announcements No evening classes this Friday 2/17. We will start Heat 1 for the intramural open at 5pm. CrossFit VU – CrossFit Metcon (Time) 5 rounds 2 min cardio 8 Sandbag Cleans (75/50) 10Matador Dips -rest 30 sec b/t rounds 25 min cap Cool Down ROMWODRead more