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 Metcon (No Measure) EMOM x 20 Min 1- Cardio of Choice Min 2- DBL KB Front Rack Hold Min 3- Hollow Rocks Min 4- RKBS Min 5- Pike Leg lifts Cool Down ROMWODRead 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 5/5 SL Glute Bridge :15 side plank each side 5 BB Kang Squats 5/5 bird dogs :30 plank 5 Pause BS 5 90/90 hip rotations 5/5 deadbugs 5 one and a quarter BS Review Enderton BS Enderton Back Squat 1 Pause Squat + 1.25 Squat + 1 Squat2-sec pause Build to mod heavy 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 3 15 Front Squats (75/55) 15 Pull Ups Rest 2 AMRAP 3 15 OHS 15 C2B AMRAP 3 Rest 2 15 Thrusters 15 BMURX+ 95/65 scaled less weight RR/banded pull 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 1 min row or bike (easy) 5/5 worlds greatest 5/5 step ups 1 min row or bike (mod) 5 push up down dog 5 box jumps 30 sec row or bike (hard) 5 up downs 5 box jump overs 30 sec row or bike (hard) 5 BBJO Metcon (Time) For time 50-40-30-20-10 Row Cals 15-15-15-15-15 BBJO (24/20) 25 min cap *Bike cals 40-30-20-10-5Scaled step overs fewer reps lower box Finisher EMOM x 6 Min 1- V Ups Min 2- Plank Side CrunchesRead 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 3/3 squat reach ups 5 table top stretch 5 reverse snow angels 2 rounds 5 banded BTN ‘Y’ Press 10 banded high pulls 10 banded pull aparts 5 banded OHS Barbell Prep 3 Hang Muscle Snatch + 3 Drop Snatch Alternating EMOM x 8 3 HMS 3 DS Metcon Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb10 min cap Scaled less weight C2B/Pull Up/RR + Push UpRead 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. Veterans HERO WEEK Nov 7-11:One hero, five days, HARD WORK gettin done. Murph will be the capstone of the week & have 3 classes on Friday: 5am/830am/5pm. Closed Saturday, Nov 12, in Observance of Veterans Day. CrossFit VU – CrossFit Nov 2021 Veteran’s Day week was last Murph wod. Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that. This wod brief will take a 15-20 mins so please don’t miss out. Then quickly warm up then off to the first mile. 5am/830am/5pm NO LIMIT ON TODAY’S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html View Public Whiteboard Murph (Time) For Time:...Read more