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 2 Rounds :30 each P1. Squat + Reach/Squat Jumps P2. Dead Hang/Kip Swings Then.. 2 Rounds P1. 200m Run P2. 4 Sn DL + 4 HMS + 4 P. OHS (4 sec) Build to workout weight Metcon (AMRAP – Rounds and Reps) AMRAP 30 100m Run 2 Squat Snatch (165/115) 3 Bar Muscle Ups *Alternate Full Rounds w PartnerScale: OHS/PS (any weight) (2x) Pull Up/C2B Rx+ 185/125 RMURead 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 2 Rounds :30 each P1. Squat + Reach/Squat Jumps P2. Dead Hang/Kip Swings Then.. 2 Rounds P1. 200m Run P2. 4 Sn DL + 4 HMS + 4 P. OHS (4 sec) Build to workout weight Metcon (AMRAP – Rounds and Reps) AMRAP 30 100m Run 2 Squat Snatch (165/115) 3 Bar Muscle Ups *Alternate Full Rounds w PartnerScale: OHS/PS (any weight) (2x) Pull Up/C2B Rx+ 185/125 RMURead 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 2 Rounds :30 each P1. Squat + Reach/Squat Jumps P2. Dead Hang/Kip Swings Then.. 2 Rounds P1. 200m Run P2. 4 Sn DL + 4 HMS + 4 P. OHS (4 sec) Build to workout weight Metcon (AMRAP – Rounds and Reps) AMRAP 30 100m Run 2 Squat Snatch (165/115) 3 Bar Muscle Ups *Alternate Full Rounds w PartnerScale: OHS/PS (any weight) (2x) Pull Up/C2B Rx+ 185/125 RMURead 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 – Rounds and Reps) AMRAP 30 100m Run 2 Squat Snatch (165/115) 3 Bar Muscle Ups *Alternate Full Rounds w PartnerRead 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 3 Rounds 10 Sit Ups 10 S-DB Strict Press (hold DB heads) 10 S-DB RDL (tempo) Metcon (Time) 4 Rounds 16 TTB 24 S-DB Alternating Clean and Jerk (50/35) 12 min capScale 12 Tuck Ups 20 S-DB Alt CJ (Any weight) Rx+ 20 TTB DB 70/50 DB Bench Press (6 Rounds :30 On :90 Off Max Reps) *choose one pair of DBs with the goal of double digits every set Score = weight + reps/setRead more