Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 25′ Goblet Walking Lunge Steps 53/35 20 KB Swings 25′ Goblet Walking Lunge Steps 20 Sit Ups or V-Ups 1:00 Rest Cool Down ROMWODRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 2:00 Steady Bike Ride then 10 Muscle Clean 10 Strict Press 20 Lateral Bar Hops 10 Front Squat 10 Push Press 20 Lateral Bar Hops 10 High Hang Squat Clean 10 Push Jerk Strength Squat Clean + Jerk + Hang Squat Clean + Jerk (EMOM x 5 1 complex Every 2:00 x 6 sets 1 complex) Metcon (AMRAP – Reps) AMRAP 6...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 10 Barbell RDLs 10 S-Arm Ring Rows (5/side) Metcon (Time) For Time 21 Deadlift (225/155) 200m Run 5 Rope Climbs 200m Run 15 Deadlift 200m Run 3 Rope Climbs 200m Run 9 Deadlift 200m Run 1 Rope Climb 14 Min CapRX+ 275/185 Legless Scaled/Masters Less weight RR Strength Deadlift (Every 2:00 for 6:00 5 Reps Every 3:00 for...Read more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up ATYT x 20 Into 3 Rounds 10 Band OHS 20 Mtn Climbers 30 Jumping Jacks Strength (Part 1) Overhead Squat (3RM) 10 min clock Strength (Part 2) Squat Snatch (EMOM x 12 1 rep) BuildingRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Warm Up 3 Rounds :20 on / :10 off Jump Rope Pause Front Squat Strict PU/Kip Swings/Kip PU Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 15 150 Double Unders 20 Front Squat (115/85) 15 Bar Muscle Ups*share reps anyhow Scaled/Masters 150 SU 20 Front Squat (any weight) 15 Pull Ups/RR Strength Front Squat (Every 1:30 for 8 sets 5-5-4-4-3-3-2-2) Start moderate and...Read more