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

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 Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 min cardio of choice 12 slam balls 150’ DBL KB Front Rack carry 15 Ab mat sit ups Cool Down ROMWODRead 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 2 rounds 3/3 worlds greatest 3/3 lateral box step ups 5 up downs Barbell Prep Take 8-10 min to build up on the complex as a primer for the WOD Metcon (Time) For time 1-10 Thrusters(75/55) BBJO (24/20) 12 min cap 7 min window for the lift starts immediately after finishing part 1RX+ 95/65 Scaled less weight fewer reps Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time...Read more