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 Fish Game- 3 min 5/5 straight leg kicks 10/10 wrists rocks 10 scap pull ups Review carry Metcon (Time) For Time 200ft DBL KB Mixed Carry (53/35)* 1500m Row 200ft DBL KB Mixed Carry *one front rack, one farmers, switch arms halfway 12 min capRX+ 70/53 Scaled/Masters 35/26 1k row Cool Down ROWODRead 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 Fish Game- 3 min 5/5 straight leg kicks 10/10 wrists rocks 10 scap pull ups Review carry Metcon (Time) For Time 200ft DBL KB Mixed Carry (53/35)* 1500m Row 200ft DBL KB Mixed Carry *one front rack, one farmers, switch arms halfway 13 min capRX+ 70/53 Scaled/Masters 35/26 1k row Cool Down ROWODRead 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 (Time) For Time 200ft DBL KB Mixed Carry (53/35)* 1000m Row 200ft DBL KB Farmers Carry *switch arms halfway 12 min capRX+ 70/53 Cool Down ROWODRead 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 3 rounds 3/3 plank push ups 3/3 box step ups 10 glute bridges 15 sec tuck hold Review movements Metcon (Weight) EMOM x 24 Min 1- 3 Wall Walks Min 2- 10 Box Jumps (24/20) Min 3- 15 Ab Mat Sit Ups Min 4- 10 DB Hang Clean (35/25)RX+ 5 WW 12 Box Jumps TTB 12 DB HC (50/35) Scaled/Masters 3 half WW 10 box step ups 25/20 Cool Down :30 Seal/Upward Facing Dog :30/side Twisted CrossRead 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 (Weight) EMOM x 24 Min 1- 3 Wall Walks Min 2- 10 Box Jumps (24/20) Min 3- 15 Ab Mat Sit Ups Min 4- 10 DB Hang Clean (35/25)RX+ 5 WW 12 Box Jumps TTB 12 DB HC (50/35)Read more