Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. CrossFit VU – CrossFit Warm Up 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 rest Metcon (AMRAP – Reps) EMOM 16 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest Score is total TTBScaled/Masters EMOM 16 1. 40 Single Unders 2. 12/10 Calorie Bike or Row 3. Max Sit Ups 4. Rest Strength 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch (Every 2:00 x 12:00 1 complex ) BuildingRead more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. CrossFit VU – CrossFit Warm Up 400m Run then 2 Rounds 10 Air Squats 10 Muscle Cleans 1 Set of Strict Pull Ups or Ring Rows Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunIn honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.To learn more about Hotshots 19 click hereTeams of 2 Share reps/run anyhow Scaled/Masters 95/65 Pull Ups/Banded Pull Ups/RR 35 min capRead more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. CrossFit VU – CrossFit Metcon (4 Rounds for time) Every 6:00 for 24:00 2 rounds 100m Farmers Carry 10 DB Front Squats 15 Push Ups on DB’s Cool Down ROMWODRead more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. CrossFit VU – CrossFit Warm Up 2 Rounds 200m Run 10 Barbell RDLs 10 Kip Swings Metcon (Time) 150-100-75 DU 40-30-20 DL (155/105) 15-12-10 BMU 17 min capRX+ 200-150-100 DU 40-30-20 DL (185/125) 20-15-10 BMU Scaled/Masters SU 30-20-10 DL (135/95) 15-12-10 PU/RR Strength Deadlift (EMOM x 10 2 reps*) *Hand releaseRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 3:00 Slow Row (focus on stroke) then 3 Rounds 16 Lateral Bar/PVC hops 8 Overhead Squats w/ :01 pause in bottom Metcon (AMRAP – Reps) Every 4:00 for 16:00 500/400m row Max OHS in time remaining (135/95)RX+ 155/105 Scaled/Masters 400/300m row Max OHS (95/65) Strength Overhead Squat (Every 1:30 for 12:00 1 rep w/ 5 sec pause in bottom )Read more