Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – CrossFit U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more. Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans,...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in the Second Round Strength Back Squat (5-5-3-3-3*) *Start Moderate and Build to Moderate Heavy (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Back Squat @ 60% of Final Weight Used* 50 Double Unders *Bar comes from...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – CrossFit retest from November 2020 Hero week** Matthew Thomas Abbate was born September 1984 and raised in Fresno, California. He graduated from Sierra Charter High and enlisted in the Marine Corps in 2006. He was a member of the “Darkhorse,” 3rd Battalion, 5th Marines Regiment, 1st Marine Division, I Marine Expeditionary Force based at Camp Pendleton, California. Abbate served three tours of duty in Iraq, Japan and Afghanistan, where he was killed in action Dec. 2, 2010. Two months prior, Abbate’s sniper section was accompanying a squad of Marines on foot patrol in the...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets (8:00 Cap) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7 Elbow Punches 7 Barbell Strict Press Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 TNG Power Cleans + 1 Shoulder to Overhead (Score is Weight) Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 10 DB Bent Over Row (Athlete Choice) 20 Single DB Crush Grip Curl 20 Alt. DB Slides 10 Single DB Lateral Box Step Overs (20)* 1:00 Plank Option** -Rest 1:30 b/t...Read more