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 10 Muscle Cleans 20 Alt S-Leg V-Ups 10 Push Press 10 Hang Squat Cleans 10 V-Ups Strength Clean and Jerk (Every 2:00 x 7 sets 5-5-5-3-3-3) T&G reps Slowly build CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete...Read 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 10 Muscle Cleans 20 Alt S-Leg V-Ups 10 Push Press 10 Hang Squat Cleans 10 V-Ups Strength Clean and Jerk (Every 2:00 x 7 sets 5-5-5-3-3-3) T&G reps Slowly build CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete...Read 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 10 Muscle Cleans 20 Alt S-Leg V-Ups 10 Push Press 10 Hang Squat Cleans 10 V-Ups Strength Clean and Jerk (Every 2:00 x 7 sets 5-5-5-3-3-3) T&G reps Slowly build CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete...Read more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 CrossFit VU – CrossFit Warm up 3 Rounds 150m Ski Erg 4 Inch Worms + Push Up 8 S-Arm Ring Rows (4/arm) 1:00 Rest For Quality (Distance) Handstand Walk Progressions: 10:00 HS Hold, HS Shoulder Taps, HS Walk Towards Wall (2-4 steps), Assisted HS Walks w/ spotter then 10x :20 on/:40 rest Max Distance Handstand Walk (or HS Hold, HS Shoulder Taps, Wall Walks) -The :20 working time frame will go by fast, so choose a challenging modification for yourself today!Rx+ :20 HSW :40 Ski Erg Cool Down ROMWODRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 CrossFit VU – CrossFit Warm up 3 Rounds 150m Ski Erg 4 Inch Worms + Push Up 8 S-Arm Ring Rows (4/arm) 1:00 Rest For Quality (Distance) Handstand Walk Progressions: 10:00 HS Hold, HS Shoulder Taps, HS Walk Towards Wall (2-4 steps), Assisted HS Walks w/ spotter then 10x :20 on/:40 rest Max Distance Handstand Walk (or HS Hold, HS Shoulder Taps, Wall Walks) -The :20 working time frame will go by fast, so choose a challenging modification for yourself today!Rx+ :20 HSW :40 Ski Erg Cool Down ROMWODRead more