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 5/5 S-arm Ring Row :15 Dead hang 100m Run Metcon (Time) 3 Rounds 100m DB Farmers Carry 50/35s 15 KB Russian Swings 70/53 10 Strict Chin Ups 15 Min CapScale/Masters: 100m Farmers Carry 10 KB Russian Swings 10 H-RR or Band Chin Up Rx+ Double KB Russian Swings 53/35s 15 Strict Chin Ups Strength Weighted Pull-ups (In 10:00 establish a 2RM)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 (Time) For Time 100 Wall Balls 20/14 Every 2:00 until completion (inc 0:00) 10 Burpee Box Jump Overs 24/20″ 14 Min CapScale/Masters: 80 Wall Balls 14/10 8 BBJO 20” Rx+ WB 30/20 Strength Front Squat (Every 2:00 for 10:00 3 Reps)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 Warm Up 3 Rounds :20 on :20 off Flutter Kicks Barbell Z-Press Mountain Climbers Barbell Muscle Clean Metcon (5 Rounds for weight) Every 6:00 for 30:00 200m Run 20 Abmat Sit Ups 5 Power Clean & Jerk Start moderate and build or stay across *score is average weight lifted across the 5 setsScale/Masters: 100m Run 15 Sit Ups 10 DB Power Clean & Jerk Rx+ GHD Sit UpRead more

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 (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 20 24 Calorie Bike 24 DB Bench Press 50/35s (or heavier) 24 KB Swings 53/35 Strength Deadlift (Every 3:00 x 9:00 10 reps) 1 light/1 moderate/1 heavy setRead more

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 Warm Up 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.Read more