Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm up 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapRX+ 135/95 Scaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm up 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapRX+ 135/95 Scaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm up Line Drills Into.. 2 min row (increasing pace every 30 sec) Metcon (AMRAP – Reps) AMRAP 3, 5, 7, 9 / 2:00 Rest 500/450m Row 20 Goblet Squats (50/35) 20 Hand Release Push Ups 20 Alternating DB Snatch (50/35) 20 Pull Ups Max SA Devils Press (50/35) *start back at the beginning for each AMRAPScaled/Masters 400m Row 16 Goblet Squats 16 Push Ups 16 Alternating DB Snatch 16 Ring Rows Max SA Devils Press Cool Down ROMWODRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm up Line Drills Into.. 2 min row (increasing pace every 30 sec) Metcon (AMRAP – Reps) AMRAP 3, 5, 7, 9 / 2:00 Rest 500/450m Row 20 Goblet Squats (50/35) 20 Hand Release Push Ups 20 Alternating DB Snatch (50/35) 20 Pull Ups Max SA Devils Press (50/35) *start back at the beginning for each AMRAPScaled/Masters 400m Row 16 Goblet Squats 16 Push Ups 16 Alternating DB Snatch 16 Ring Rows Max SA Devils Press Cool Down ROMWODRead more

Announcements January Events and info – WLC starts Jan 6th -BAF Week Jan 27-Feb 1 February Events: -CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event) -Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event) CrossFit VU – CrossFit Warm up Line Drills Into.. 2 min row (increasing pace every 30 sec) Metcon (AMRAP – Reps) AMRAP 3, 5, 7, 9 / 2:00 Rest 500/450m Row 20 Goblet Squats (50/35) 20 Hand Release Push Ups 20 Alternating DB Snatch (50/35) 20 Pull Ups Max SA Devils Press (50/35) *start back at the beginning for each AMRAPScaled/Masters 400m Row 16 Goblet Squats 16 Push Ups 16 Alternating DB Snatch 16 Ring Rows Max SA Devils Press Cool Down ROMWODRead more