Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 3 rounds 50” high knees 50” butt kickers 10/10 leg sweeps lateral/front 5/5 SL RDL 3 rounds 200m run 8/6 cal row or bike *easy/mod/hard effort Up Stream (Calories) Every 2:30 until failure *rest 30 sec between sets 200m run 10/8 cal row or 8/6 cal bike *add 2 cals to row/bike every setScaled 100m run *goal is to make it atleast 5 rounds…keep the run at 1-1:10 Finisher 75 Ab mat Sit UpsRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 3/3 lunge w/ twist 5 reverse snow angels 3/3 DB Deadlift 3/3 DB Hang Snatch Barbell Prep Strength 1 Snatch High Pull + 1 Power Snatch + 1 Hang Power Snatch (5 sets @ 70-75%) 15-17 min Metcon (Time) For time 12-18-24-36 Front Rack Reverse Lunge (75/55) Alt DB Snatch (35/25)(25/20) Pull Up 17 min capRX+ C2B 50/35 95/65Read more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Turkey Trot (AMRAP – Rounds and Reps) Teams of 4 AMRAP 25 Partners 1 & 2 400m run w/ Med Ball (30/20) *switch halfway w/ Med ball Partners 3 & 4 AMRAP 21-15-9 Burpees DB Thrusters (35/20) Ab Mat Sit Ups *switch places after the run and pick up where your partners left offRX+ 50/35 TTBRead more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up AMRAP 6 5 RDL 5 WB Front Squats 5 WB Push Press 3/3 step ups Strength Deadlift (4 x 5 @ 70-75%) 15-17 min Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more

Announcements Upcoming Events for 2022:-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit Warm-up 2 rounds :30 downdog :30 hollow hold 10 glute bridge 5/5 shoulder taps 5 scap pull ups Skill EMOM x 8 Min 1- 30 sec HS Hold Min 2- 3- 5 Strict Pull RX+ weighted strict pull up Metcon (Time) 7 Rounds 7 Burpee Pull Ups 250/200m row 11 RKBS (70/53)(53/35) 30 min capRX+ RMU Scaled Burpee RR less weight 4-5 rdsRead more