Announcements OCTOBER Events –Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon. –Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats! –Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you! -Closing early for Halloween. No 630pm Class Oct 31. CrossFit VU – CrossFit Warm up 400m run 15 burpees 15 ring rows Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Strength Bench Press (10RM ) 10 min clockRead more

CrossFit VU – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Strength Deadlift (EMOM x 10 2 reps ) Start moderate…build slightlyRead more

Announcements OCTOBER Events –Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon. –Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats! –Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you! -Closing early for Halloween. No 630pm Class Oct 31. CrossFit VU – CrossFit Warm up 2 rounds 30 sec on/ 30 sec off Row V Ups BB Muscle Clean and Press Metcon (Time) Every 5:00 for 20:00 25/20 Calorie Row 15 Toes to Bar 5 Clean and Jerk (185/135) *combine time for all 5 rounds *Goal is to have 1 min of rest b/t roundsRX+ 30/24 cal row 20 GHD 5 C & J (225/155)...Read more

CrossFit VU – CrossFit Metcon (Time) Every 5:00 for 20:00 25/20 Calorie Row 15 Toes to Bar 5 Clean and Jerk (185/135) *combine time for all 5 roundsRX+ 30/24 cal row 20 GHD 5 C & J (225/155) Scaled/Masters Every 5:00 for 20:00 20/16 Calorie Row 20 Alternating S-Leg V-Ups 10 S-DB Clean and Jerk 35/20Read more

CrossFit VU – CrossFit Warm up 5 push ups 25 Single Unders 10 BB Muscle Snatch 25 Double Unders or Single Under 5 push ups Metcon (Time) 5 Rounds 4 Ring Muscle Ups 16 Alternating DB Snatch 50/35 40 Double Unders 12 Min CapRX+ 3 rounds 10 RMU 30 Alt DB Snatch 90 DU Scaled/Masters 4 rounds 8 dips 16 Alt DB Snatch (35/20) 40 SU Strength Power Snatch (Every 30 sec x 8 min 1 Power Snatch EMOM x 5 1 Power Snatch )Read more