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 100m run 8 Empty Bar Strict Press 8 V-Ups 100/6/6, 100/4/4, 100/2/2 Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the Ladder 40 Double Unders 3 Toes to Bar 3 Push Press (135/95) 40/6/6, 40/9/9, 40/12/12, etc Strength Bench Press (5RM) 12 min clockRead 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 4 Rounds :30 on :30 off Row build efforts across each set. Metcon (AMRAP – Reps) Every 3:00 for 30:00 24/20 Calorie Row 18 Burpees over Partner Holding a Plank on Forearms Max Back Squats (115/85) Split all the reps any way you’d like Score is total Back Squats.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 10 Barbell RDLs 10 Lateral Bar Hops 10 Muscle Cleans 15 Lateral Barbell Hops 10 Push Press 20 Lateral Barbell Hops 10 Hang Power Clean & Push Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Box Jumps* 24/20″ 20 Clean and Jerk 135/95 *step downRx+ Scale/Masters 20 Box Step Ups...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 10 Barbell RDLs 10 Lateral Bar Hops 10 Muscle Cleans 15 Lateral Barbell Hops 10 Push Press 20 Lateral Barbell Hops 10 Hang Power Clean & Push Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Box Jump Step Down 24/20″ 20 Clean and Jerk 135/95Rx+ Scale/Masters 20 Box Step Ups...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 Metcon (AMRAP – Rounds and Reps) AMRAP 15 21/16 Calorie Row 14 Thrusters 135/95 3 Bar Muscle UpsRx+ 21/16 Ski Erg 14 Thrusters 155/105 7 BMU Scale/Masters 16/10 Calorie Bike 14 Empty Bar Thrusters 12 Ring Rows Warm up 21-15-9 Jumping Squats Calorie Bike/other machine 100m Run (after each round) Front Squat (In 15:00...Read more