Announcements April Events: April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give-away’s for sessions and open to everyone. Register on the event via FB. May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Metcon (5 Rounds for time) Every 3:00 x 5 sets 10 DBL DB Hag Power Clean (35/25) 200m runRX+ 50/35 Scaled/Masters less weight Cool Down ROMWODRead more

Announcements April Events: April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give-away’s for sessions and open to everyone. Register on the event via FB. May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 3 rounds 100m run 5 roll to reach 5 Superman 10 banded bicep curl Review DB Hang Clean Metcon (5 Rounds for time) Every 3:00 x 5 sets 12 DBL DB Hang Power Clean (35/25) 200m run *goal is to have atleast 1 min restRX+ 50/35 Scaled/Masters less weight Cool Down ROMWODRead more

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give aways for sessions and open to everyone. Def recommend for those who have a hard time activating your core. May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Metcon (AMRAP – Reps) 4 rounds for max reps 1 min Snatch (115/75) 1 min Row or Bike cals 1 min DBL DB Bon Step Up (35/20)(20) 1 min restRX+ 135/95 50/35 Scaled/Masters 95/65 25/15Read more

Announcements April Events: Paintball April 13, 930-1130. RSVP FB event asap. Do waiver ahead of time. Bring a friend week #BAF Apr 15-20 April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give aways for sessions and open to everyone. Def recommend for those who have a hard time activating your core. May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 KB Windmill 5/5 SL Glute Bridge 1 min row or Bike 3/3 Step Ups 5/5 SA KB High Pull 1 min row or bike 3/3 Samson 5 KBS...Read more

Announcements April Events: April 25th, Thurs @ 530pm, we will have Renew Concierge PT conduct a “How to prevent Lifting injuries” class. Free give-away’s for sessions and open to everyone. Register on the event via FB. May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 1 min row or Bike 3/3 KB Windmill 5/5 SL Glute Bridge 1 min row or Bike 3/3 Step Ups 5/5 SA KB High Pull 1 min row or bike 3/3 Samson 5 KBS Barbell Prep Metcon (AMRAP – Reps) 4 rounds for max reps 1 min Snatch (115/75) 1 min Row or Bike cals 1 min DBL DB Box Step...Read more