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 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups30 Min Cap (not for time) *you get 1 attempt at an unbroken max set of reps each round *use a BW% that you can easily hit double digit reps on your first rounds *kipping or strict pull ups (no butterfly) Scale: Bench Press @ 75% BW Banded PU or Horizontal Ring RowsRead 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 Coach choice Metcon (AMRAP – Reps) 8 Rounds 2:00 on/1:00 off 200m Run In time remaining Max Barbell Bicep Curls 45/35 Or Max Reverse OH Plate Lunge 45/25 *alternate rounds between Bicep Curls & LungesScore is total reps Cooldown ROMWODRead 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 200m Run 15 Barbell RDL 15 Barbell Z-Press Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsOn a 12:00 clock 21-15-9 Deadlift 225/155 HSPU 8 Min Cap At the 10:00 mark AMRAP 2:00 Max Strict HSPU Scale/Masters 21-15-9 S-KB Sumo Deadlift Seated DB Shoulder Press 8 Min Cap at the 10:00 Mark AMRAP 2 Max Seated DB Shoulder Press Strict Handstand Push Up (AMRAP – Reps) AMRAP 2 Max RepsNote any scale Strength Deficit Deadlift (Every 2:00 x...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 2:00 Slow Row then 3 Rounds 12 Squats 8 Push Ups 4 Pull Ups / Ring Rows Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min.Scale/Masters: 30 Jumping CTB...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 10 Barbell Strict Press 30 Single Unders 10 Barbell Push Press 30 Double Unders 10 Barbell Overhead Reverse Lunges 30 Crossover Single Unders Strength Push Press (Every 2:00 x 12:00 (6 sets) 10-10-5-5-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DU 30 OH Lunge Steps 75/55Scale/Masters 100 SU 30 FR Lunge or Plate OH Lunge Rx+ 95/65Read more