Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm up Row or Bike 1 min 5 bootstrappers 5 inch worms Row or Bike 1 min 5/5 Samson 5/5 Shoulder Taps Row or Bike 1 min 5 jumping air squats 5/5 groiners Primer 5 cal row or 4 cal bike 7 WB 5 cal row or 4 cal bike 3/3 DB OH Lunge Metcon (AMRAP – Rounds and Reps) 2 sets AMRAP 4 12/10 cal Row 10 WB (20/14) Rest 2:00 AMRAP 4 10/8 cal BIke 4/4 S- DB OH Lunge (35/25) Alt Sides per round Rest...Read more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 2 sets AMRAP 4 12/10 Row 10 WB (20/14) Rest 2:00 AMRAP 4 10/8 BIke 8 S- DB OH Lunge (35/25) Alt Sides per round Rest 2:00RX+ 30/20 50/35Read more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm up AMRAP 6 30 sec side plank (15 sec each side) 30 sec active bar hang 5/5 KB Windmill Barbell Prep Strength Deadlift (Every 1:30 x 5 sets 5 Deadlifts) Choose 1 load RX- 255/175 RX+- 315/225 Scaled- 185/125 *choose a challenging load if in between Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups15 min cap Scaled/Masters 3 rounds 300-400m run 21 KBS (35/26) 12 Ring RowsRead more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm up AMRAP 6 30 sec side plank (15 sec each side) 30 sec active bar hang 5/5 KB Windmill Barbell Prep Strength Deadlift (Every 1:30 x 5 sets 5 Deadlifts) Choose 1 load RX- 255/175 RX+- 315/225 Scaled- 185/125 *choose a challenging load if in between Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups17 min cap Scaled/Masters 3 rounds 300-400m run 21 KBS (35/26) 12 Ring RowsRead more

Announcements Bring A Friend Week #BAF. Jan 22-27, 2024 We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50. Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Strength Deadlift (Every 2:00 x 5 sets 5 Deadlifts) Choose 1 load RX- 255/175 RX+- 315/225 Scaled- 185/125 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups15 min cap Scaled/Masters 3 rounds 300-400m run 21 KBS (35/26) 12 Ring RowsRead more