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

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 4 Rounds 8 Box Step Ups 8 Box Push Ups 8 Box Jumps 100m Run Strength Bench Press (Every 2:30 for 15:00 10 reps ) Building Metcon (AMRAP – Reps) EMOM 12 :40 on :20 off 1. Lateral Burpee Box Jump Overs 24/20″ 2. Double DB Reverse Lunges 50/35sScaled/Masters Lateral burpee box step overs DBL DB Reverse Lunges (35/20) or lessRead 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 (Time) PARTNER WOD For Time 800m Run w/ Medball 20/14 (alternate 200s) 60 Lunges w/ Medball (alternate sets of 10) 50 Strict Pull Ups (share any way) 60 Lunges w/ Medball (alternate sets of 10) 800m Run w/ Medball 20/14 (alternate 200s) 20 min capRX+ 30/20 1200m 80 lunges 80 strict pull ups w/ med ball b/t legs 80 lunges 1200mRead 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 1:00 row or bike :30 empty bar thrusters Strength Thruster (EMOM until failure 1 rep) 14 min cap *goal is to get atleast 12 reps before failing Metcon (Time) For Time 45/35 Calorie Bike 30 Thrusters 95/65 15 Wall Walks 11 Min CapRX+ 115/85 Scaled/Masters 30/24 cal bike 20 Thrusters (any #) 10 WW/partial WWRead more