Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up EMOM x4 30 sec on/30 sec off Row (increase effort) Metcon (Time) 3 Rounds 12-10-8 Row For Calories Alternating DB Snatch 50/35 2:00 Rest 18 Min Cap *one round is the entire 12–10-8RX+ 70/50 Scaled/Masters 10-8-6 Row cals Alt DB Snatch 35/20 Strength Overhead Squat (Every 2:00 for 10:00 3 reps) BuildingRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light S-Arm Russian KB Swings (6/side) Metcon (Time) 3 Rounds 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings 53/35 16 Min CapScaled/Masters 3 rounds 400m run 10 Box Jumps (20) 15 KBS (any #) Strength Deadlift (Every 4:00 for 12:00 Complete 1 set 21-15-9)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 16 4 DB Man Makers (35/20) 12/9 Cal Bike Alt Complete Rounds1 man maker is 1 push up on DB’s, S-Arm Row, S-Arm Row, into squat clean thruster Strength Back Squat (EMOM x 10 1 working rep) start at 70%+ and buildRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 200m run then 20 S-Leg V Ups 20 empty bar push press 10 V ups 10 push jerks w/ pause in receiving position Metcon (Time) 8 rounds 8 V Ups 8 S2O (115/85) 12 min capRX+ 135/95 TTB Scaled/Masters 8 rounds 8 Alt V Ups 8 DB S2O Strength Push Jerk (Every 90 sec for 4:30 3 reps Every 90 sec for 4:30 2 reps Every 90 sec for 4:30 1 rep)Read more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 10 DB Bicep Curls 25 DU 15 push ups on DB’s 25 DU 20 DB Front Squats 25 DU 1:00 rest *athletes choice on weightScaled/Masters SU Cool Down ROMWODRead more