Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up Line Drills Strength Romanian Deadlift (RDL) (Every 2:00 for 10:00 8 RDL + 10 V-Ups Moderate load) Scaled Alt V Ups Metcon (Time) For Time 50/40 Calorie Row 30 Power Cleans ( 155/105) 50 /40 Calorie Row 12 Min CapScaled/Masters For Time 40/30 Calorie Row 30 Hang DB Cleans (35/20) 40/30 Calorie RowRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up Line Drills Strength Romanian Deadlift (RDL) (Every 2:00 for 10:00 8 RDL + 10 V-Ups Moderate load) Scaled Alt V Ups Metcon (Time) For Time 50/40 Calorie Row 30 Power Cleans ( 155/105) 50 /40 Calorie Row 12 Min CapScaled/Masters For Time 40/30 Calorie Row 30 Hang DB Cleans (35/20) 40/30 Calorie RowRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up Line Drills Strength Romanian Deadlift (RDL) (Every 2:00 for 10:00 8 RDL + 10 V-Ups Moderate load) Scaled Alt V Ups Metcon (Time) For Time 50/40 Calorie Row 30 Power Cleans ( 155/105) 50 /40 Calorie Row 12 Min CapScaled/Masters For Time 40/30 Calorie Row 30 Hang DB Cleans (35/20) 40/30 Calorie RowRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 2 Rounds 10/8 cal row 5 Inch Worm + Push Ups 10 Ring Rows 5 Burpee Tuck Jumps Metcon (Time) 3 rounds 20/15 cal row or 15/12 cal bike 15 DB Thrusters (35/20) 10 Pull Ups 1:00 rest 12 Min CapRX+ 50/35 Scaled/Masters 15/12 cal row 15 DB Thrusters (any weight) Jumping Pull Ups/RR Strength Front Squat (Every 2:30 for 15:00 Complete 5 Reps -Build to a moderate weight across sets. Consistency and quality of movement is all we are looking for here. ) Build to a moderate…not a max. Quality focusRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm Up 2 Rounds 10/8 cal row 5 Inch Worm + Push Ups 10 Ring Rows 5 Burpee Tuck Jumps Metcon (Time) 3 rounds 20/15 cal row or 15/12 cal bike 15 DB Thrusters (35/20) 10 Pull Ups 1:00 rest 12 Min CapRX+ 50/35 Scaled/Masters 15/12 cal row 15 DB Thrusters (any weight) Jumping Pull Ups/RR Strength Front Squat (Every 2:30 for 15:00 Complete 5 Reps -Build to a moderate weight across sets. Consistency and quality of movement is all we are looking for here. ) Build to a moderate…not a max. Quality focusRead more