Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Strength Back Squat (EMOM x 5 2 reps then.. Every 2:30 x 4 sets 2 reps) Metcon (Time) 3 rounds 20 alt pistols (or lunges) 15 Back Squats (135/95) 10 strict pull ups 12 min capRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds 200/175m Row 12 Alt DB Snatch Metcon (Time) For time 1000/900 row 21 Power Snatch (95/65) 750/650m row 15 Power Snatch (135/95) 500/450m row 9 Power Snatch (165/115) 18 Min CapScale/Masters 3 Rounds 500m Row 30 DB Snatch 35/20 Rx+ 135/95 155/105 185/125 Strength Power Snatch (EMOM x 8 3 TNG reps)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up Coach choice Metcon (AMRAP – Reps) Every 2:00 x 20 min 5 pull ups 10 push ups 15 air squatsScale 4 Pull Ups (any variation) 8 Push Ups (any variation) 12 Air Squats RX+ EMOM x 20 Cool Down ROMWODRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up Tabata Intervals 4 Rounds :20 on :10 off Up Downs Mountain Climbers Tuck Jumps Metcon (AMRAP – Reps) For total reps AMRAP 2:30/2/1:30/1:00/:30 Max BBJO (24/20) Rest 1:1 Strength Shoulder Press (1RM) 15 minRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 200m Run then 2 Rounds 10 KB RDL 10 KB High Pulls 10 KB Swings Metcon (Time) 4 rounds 200m run 15 SDLHP (95/65) 15 Abmat Sit Ups 12 min capScale 3 Rounds 200m Run 10 SDLHP 75/55 10 Sit Ups Rx+ GHD Strength Deadlift (Every 1:30 x 8 sets 3 reps @70%+) BuildingRead more