Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Metcon (5 Rounds for reps) 5 x AMRAP 2:30 / 2:30 50m Sandbag Carry 100/80 10 Burpees to Plate Max Calorie Bike in remaining timeRx+ 150/100 SBRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 5/5 SL DL DB or KB 10 Elephant Walks Strength Power Clean + Squat Clean + Hang Squat Clean (Every 1:30 x 15:00 1 Complex) Build as see fit, but limit upper level weight used Metcon (8 Rounds for time) Every 2:00 x 16:00 (8 sets) 200m Run* *Must be complete in negative splitsRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Mr. Lubba Lubba (AMRAP – Rounds and Reps) 20min AMRAP Buy in w/ 50 cal Echo bike then AMRAP with time remaining -8 Muscle Snatch -18 Front squats -11 Strict press Scaled: 75/55# RX: 95/65#Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 3 Rounds :20 on / :20 off Squat Hold Row Plank Shoulder Taps Box Jumps Metcon (AMRAP – Reps) EMOM x 15 15/12 Cal Row 8 Burpee Box Jump 24/20″ 16 Plate OH Reverse Lunge 45/25 1:00 RestScale 12/9 Cal Row Burpee Box Step Up Bear Hug Reverse Lunge Rx+ Ski 30/24″ 20 OHRL Strength Back Squat (In 15:00 Establish a Heavy...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 10 Push Ups 5 Pull Ups Bench Press (Every 2:00 x 12:00 9-9-6-6-3-3 Increase weight across ) Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 16 200m Run 15 WB (20/14) 9 Burpees to a target 6” *alt complete rounds Score is rounds + repsScaled 14/10 9 burpees RX+ 30/20 12 burpees to targetRead more