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 3 Rounds :30 Bike or Row :30 Jumping Jacks :30 Kip Swing / Dead Hang (can be on Ring or Bar) Metcon (Time) For time 20/14 cal Bike or 25/20 cal row 12 Bar Muscle Ups 20/14 cal Bike or 25/20 cal row 9 Bar Muscle Ups 20/14 cal Bike or 25/20 cal row 6 Bar Muscle Ups 12 min capRX+ RMU 15/12/9 Scaled/Masters 15/12 cal bike or 20/17 cal row Burpee Pull Up/RR Strength Front Squat (In 14:00 complete 5-5-3-3-2-2-1-1) Start moderate and buildRead 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 Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 Max Sandbag/DBall to Shoulder (100/80) 2:00 Max S-DB Burpee Box Step Over (35/20)(24/20) 2:00 Max OHS (115/85) 2:00 rest *accumulate reps with your partner in the 2 min window. Switch wheneverRX+ 150/100 DBL DB (50/35) 135/95Read 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 Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 Max Sandbag/DBall to Shoulder (100/80) 2:00 Max S-DB Burpee Box Step Over (35/20)(24/20) 2:00 Max OHS (115/85) 2:00 rest *accumulate reps with your partner in the 2 min window. Switch wheneverRX+ 150/100 DBL DB (50/35) 135/95Read 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 Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 Max Sandbag/DBall to Shoulder (100/80) 2:00 Max S-DB Burpee Box Step Over (35/20)(24/20) 2:00 Max OHS (115/85) 2:00 rest *accumulate reps with your partner in the 2 min window. Switch wheneverRX+ 150/100 DBL DB (50/35) 135/95Read more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 CrossFit VU – CrossFit Metcon (AMRAP – Reps) Teams of 2 3 rounds 2:00 Max Sandbag/DBall to Shoulder (100/80) 2:00 Max S-DB Burpee Box Step Over (35/20)(24/20) 2:00 Max OHS (115/85) 2:00 restRX+ 150/100 DBL DB (50/35) 135/95Read more