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 2:00 cardio machine into.. 2 rounds of ‘Cindy’ Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.Scaled/Masters 80 air squats 10 jumping pull ups 60 air squats 10 jumping pull ups 40 air squats 10 jumping pull ups 20 air squats 10 jumping pull upsRead 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 20min ALT EMOM With a team of 5, one person working at each station and one person is resting. Track your reps each round for a total rep count. We will ALT movements each min until time expires. scaling for pistols- squat to a target appropriate for your skill level or using a KB for goblet squats. 20min ALT EMOM with a team of 5 (4 Rounds for reps) 1- Deadlift 185/125# 2- Pistols 3- Run 200m 4- Strict HSPU 5- Restscaled/Masters: DL 135/95 or less Pistols to a target or goblet squats Push ups (to a target if needed) rest harderRead 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 400m run into.. Barbell Prep Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the Ladder 3 Overhead Squat 95/65 100m Run 3 HSPU 100m Run 6/100m/6/100m, 9/100m/9/100m, etc.RX+ 135/95 Strict HSPU Scaled/Masters AMRAP 12 Climb the Ladder 3 DB Front Squats (any pair) 100m Run 3 Push Ups 100m Run Strength Hang Squat Snatch ( Every :90 for 6:00 3 Reps Every :90 for 6:00 1 rep)Read 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 Metcon (No Measure) Every 2:00 for 24:00 1. 16 Reverse Deficit Lunges (8/side) 2. 16 Kroc Rows (8/arm) 3. 10 Dips + :15 Hold Cool Down ROMWODRead 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 Rounds 5/5 S-arm Ring Row :15 Dead hang 100m Run Metcon (Time) 3 Rounds 100m DB Farmers Carry 50/35s 15 KB Russian Swings 70/53 10 Strict Chin Ups 15 Min CapScale/Masters: 100m Farmers Carry 10 KB Russian Swings 10 H-RR or Band Chin Up Rx+ Double KB Russian Swings 53/35s 15 Strict Chin Ups Strength Weighted Pull-ups (In 10:00 establish a 2RM)Read more