Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Metcon (Time) From 0:00-10:00 800/750m Row then 3 Rounds 10 DB Bicep Curls 35/20s 15 KB Sumo DLHP 53/35 From 10:00-20:00 800/750m Row then 3 Rounds 10 DB Z-Press 35/20s 15 Russian KB Swings 53/35 Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 1:00 Burpees Then.. Burgener Warm Up Metcon (Time) 5 Rounds 10 Power Snatch 75/55 10 Overhead Squats 75/55 10 Min CapScale/Masters: 12 Alt DB Snatch 12 DB Goblet Squats Rx+ 95/65 Strength Squat Snatch (Every :30 for 5:00 1 Rep EMOM 8 1 Rep)Read more

CrossFit VU – CrossFit Warm Up 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Metcon (AMRAP – Reps) AMRAP 3 8 Wall Walks 16 V-Ups 24 S-DB Lunges 50/35 Max Calorie Row 2:00 Rest AMRAP 5 (same as above) 2:00 Rest AMRAP 7 (same as above) *score is total reps + calsRX+ 10 WW 20 TTB 30 DBL DB Lunge (50/35)’s Scaled/Masters 5 WW/partial WW 16 Alt V Ups 20 Lunges (any #) Max cal row Bike Cals (AMRAP – Reps)Read more

CrossFit VU – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereV1 Less than a year of CF 800m or 1 mile run 10 RFT 5 pull ups 10 push ups 15 Squats 800m or 1 mile run V2 Run mile 20 RFT 5 pull ups 10 push ups 15 squats V3 run mile 10 RFT 10 pull ups 20 push ups 30 Squats run mile **V4 Newer athletes run 800m 10 RFT 5 pull ups/ring rows 7 push ups 10 Squats run 800m **Hard 40min Cap** **reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins. Scaled can be...Read more

CrossFit VU – CrossFit Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.E8 min cap Scaled/Masters Less weight Strength Power Snatch (EMOM 4 3 Reps EMOM 4 2 Reps EMOM 4 1 Rep)Read more