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 100m run 5 bootstrappers 5/5 Cossack squats 100m run 5/5 bird dogs 5 roll to reach 100m run 5 jumping air squats 5 inch worms Barbell Prep Strength Back Squat (Every 3:00 x 5 sets 5 Back Squat) Build to a mod…not a 5RM Metcon (AMRAP – Reps) 2 sets AMRAP 4 400m run Max WB in time remaining (20/14) Rest 2 min b/t setsRX+ 30/20 Scaled/Masters 14/10 300m runRead 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 100m run 5 bootstrappers 5/5 Cossack squats 100m run 5/5 bird dogs 5 roll to reach 100m run 5 jumping air squats 5 inch worms Barbell Prep Strength Back Squat (Every 2:30 x 5 sets 5 Back Squat) Build to a mod…not a 5RM Metcon (AMRAP – Reps) 2 sets AMRAP 4 400m run Max WB in time remaining (20/14) Rest 2 min b/t setsRX+ 30/20 Scaled/Masters 14/10 300m runRead more

Announcements Jan 2024 Dates to remember: Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Warm up AMRAP 7 1 min Row or Bike 5/5 Reverse Lunges 10 standing calf raises Review DBL DB Box Step Over Primer 2 rounds 20 SU/DU 4 DBL DB Box Step Over 6 cal row or 5 cal bike Metcon (Time) 4 rounds 75 DU 15 DBL DB Box Step Over (24/20)(35/20) 25 cal row 20 min capRX+ 50/35 Scaled/Masters 75 SU 15 DBL DB Box Step Over (25/15) 20 cal row Cool Down 2:00 Slow Row :30/:30 Box Elevated PigeonRead more

Announcements Jan 2024 Dates to remember: Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Warm up AMRAP 7 1 min Row or Bike 5/5 Reverse Lunges 10 standing calf raises Review DBL DB Box Step Over Primer 2 rounds 20 SU/DU 4 DBL DB Box Step Over 6 cal row or 5 cal bike Metcon (Time) 4 rounds 75 DU 15 DBL DB Box Step Over (24/20)(35/20) 25 cal row or 20 cal Bike 22 min capRX+ 50/35 Scaled/Masters 75 SU 15 DBL DB Box Step Over (25/15) 20 cal row Cool Down 2:00 Slow Row or Bike :30/:30 Box Elevated PigeonRead more

Announcements December 2023- Jan 8, 2024 Dates to remember: Jingle Bell Jam partner comp- Dec 2 @ CF SRC CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU. Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm Dec 23-25- Closed for Christmas CFVU Price changes take effect Jan 1, 2024 New Years Day- Closed Jan 1, 2024. Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm. WLC starts Jan 8, 2024. CrossFit VU – CrossFit Oscar (AMRAP – Rounds and Reps) Teams of 2 AMRAP 23 9 Devil’s Press (35/20) 20 Alt DBL DB Farmers Carry Lunge 9 DBL DB Push Press 20 Ab mat sit ups *split reps with your partnerRX+ 50/35 Scaled/Masters 20/15Read more