Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 3 Rounds 1:00 Row :30 Burpees :30 Rest increase output across each round Metcon (AMRAP – Rounds) EMOM 16 Min 1- 15/12 Calorie Row Min 2- 5 Lateral Burpees + 5 Hang Power Cleans (115/85)RX+ 18/14 cal row 6 + 6 (135/95) Scaled/Masters 10/8 cal row 4 lateral burpees or up downs...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 3 Rounds 1:00 Row :30 Burpees :30 Rest increase output across each round Metcon (AMRAP – Rounds) EMOM 16 Min 1- 15/12 Calorie Row Min 2- 5 Lateral Burpees + 5 Hang Power Cleans (115/85)RX+ 18/14 cal row 6 + 6 (135/95) Scaled/Masters 10/8 cal row 4 lateral burpees or up downs...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up Line drills Metcon (Distance) Every 4:00 x sets 15 push ups 20 air squats Max distance bike or row in time remaining Bike cals (Calories) Cool Down ROMWODRead more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit 12 Days of Christmas CFVU (Time) For Time: -1 Deadlift 225/155# -2 HSPU -3 C2B pull ups -4 Burpees -5 Sumo DL High pull 75#/55# -6 Thrusters 75#/55# -7 Strict sit ups -8 KBS 70/#53# -9 HR Push Ups -10 Box Jumps 24″/20″ -11 WBS 20#/14# -12 OHS 75#/55#35 min capRead more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up AMRAP 4 2 Shuttle Runs (50′) 4 Burpees 6 Medball Cleans Metcon (AMRAP – Reps) Teams of 2 8 Rounds 2:00 on / 2:00 Rest 200m Run Max Bar Facing Burpees/Max Power Cleans (205/135) Flow 0:00-2:00: P1 = 200m Run, Max BF Burpees 2:00-4:00: P2 = 200m Run, Max BF Burpees 4:00-6:00:...Read more