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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Metcon (2 Rounds for time) Every 10:00 x 20:00 1000/900m Row 50 Crossover Single Unders 25 S-DB Hang Clean & Jerk (50/35)Scale/Masters 800/700m Row 150 Single Unders 20 S-DB HCJ Rx+ 100 XSU D-DBRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 10 Barbell Strict Press 100m Run 10 Front Squats 100m Run 20 Alt S-Leg V-Ups Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4-5… Thrusters 95/65 TTBScale/Masters DB Thrusters Abmat Sit Ups Strength Push Press (EMOM 10 3 Reps *from floor* Rest 2:00 AMRAP 2 Max Shoulder to OH* @80% of heaviest set of 3 *can be PP or PJ) Shoulder to Overhead (score for amrap) Any way you want to get the weight from shoulder to overheadRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 20 Jumping Jacks 20 Lateral Squats (10/side) 10 Single Arm Ring Rows (5/side) Metcon (Time) For Time 15-25-35 Wall Balls 20/14 Burpees to Plate Pull Ups 14 Min CapScale/Masters 10-20-30 RX+ 20-30-40 30/20 Paused Front Squat (Every 2:00 x 12:00 3 Reps) (3 sec pause at bottom on each rep)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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds :90 Steady on Machine of Choice :30 KB RDL (R2 Russian Swing, R3 American) Metcon (4 Rounds for time) Every 4:00 x 16:00 25 KBS (53/35) 25/20 Cal Row, Bike, or Ski *goal is to have atleast 1 min of restScale/Masters 20 KBS (any weight) 20/16 Cal Row Strength DB Bulgarian Split Squat (Every 2:00 x 10:00 12 Reps (6/side)) *rear foot elevatedRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 30 150m Row 8 Burpees 1 Heavy Snatch (building each round) Alternate complete rounds, partners can share or have their own barbell and builds to their own heavy single in as many opportunities as they get. Snatch (Heavy single from metcon)Read more