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 Metcon (Time) For time 500/400m row or 1.2/1km Bike 21 Hang Squat Cleans (95/65) 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Thrusters 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Front Squats 15 Pull Ups 25 min capRX+ 115/85 C2B Scaled/Masters 400/300m row Hang Squat Clean/Thruster/Front Squat (75/55) Ring RowsRead 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 Tabata #1 Row or Bike Flow Stretching Tabata #2 Mountain Climbers Squat Reach Ups Barbell Prep Metcon (Time) For time 500/400m row or 1.2/1km Bike 21 Hang Squat Cleans (95/65) 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Thrusters 15 Pull Ups 500/400m Row or 1.2/1km Bike 21 Front Squats 15 Pull Ups 25 min capRX+ 115/85 C2B Scaled/Masters 400/300m row Hang Squat Clean/Thruster/Front Squat (75/55) Ring Rows Cool Down 1 min seated saddle 1 min pigeon each sideRead 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 Strength Shoulder Press (Every 3:00 x 4 sets Max reps @ 115/75 95/65 75/55) RX+ 135/95 115/75 95/65 Metcon (Time) 3 rounds 7 burpees 5/5 S- DB Hang Clean and Jerks (50/35) into.. 3 rounds 7 burpees 5/5 S- DB Hang Snatches 11 min capRX+ 70/50 Scaled/Masters up downs 35/25Read 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 AMRAP 6 10 S- DB Skull Crushers 30 sec plank 10 PVC Around the World Barbell Prep Strength Shoulder Press (Every 3:00 x 3 sets Max reps @ 115/75 95/65 75/55) RX+ 135/95 115/75 95/65 Metcon (Time) 3 rounds 7 burpees 5/5 S- DB Push Press (50/35) into.. 21 burpees 15/15 S – DB Push Press 11 min capRX+ 70/50 Scaled/Masters up downs 35/25 Cool Down 1 min Twisted Cross L/R 1 min puppy dogRead 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 AMRAP 6 10 S- DB Skull Crushers 30 sec plank 10 PVC Around the World Barbell Prep Strength Shoulder Press (Every 3:00 x 3 sets Max reps @ Set 1- 115/75 Set 2- 95/65 Set 3- 75/55) RX+ 135/95 115/75 95/65 Scaled 95/65 75/55 65/45 Metcon (Time) 3 rounds 7 burpees 5/5 S- DB Push Press (50/35) into.. 21 burpees 15/15 S – DB Push Press 11 min capRX+ 70/50 Scaled/Masters up downs 35/25 Cool Down 1 min Twisted Cross L/R 1 min puppy dogRead more