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 500/400m row or 1.2/1km bike Into.. 2 rounds 20 jumping jacks 15 plate G2O Metcon (AMRAP – Rounds and Reps) AMRAP 15 30/24 cal row or 25/20 cal bike 30 Box Jump (24/20) 30 Power Snatch (75/55)Scaled/Masters 200m Run 15 Box Jumps or Step Ups 15 DB Snatch 35/25 Strength Power Snatch (EMOM x 8 1 rep Rest 2:00 AMRAP 3 Max reps at 75-80% of heavy single )Read 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 500/400m row or 1.2/1km bike Into.. 2 rounds 20 jumping jacks 15 plate G2O Metcon (AMRAP – Rounds and Reps) AMRAP 15 30/24 cal row or 25/20 cal bike 30 Box Jump (24/20) 30 Power Snatch (75/55)Scaled/Masters 200m Run 15 Box Jumps or Step Ups 15 DB Snatch 35/25 Strength Power Snatch (EMOM x 8 1 rep Rest 2:00 AMRAP 3 Max reps at 75-80% of heavy single )Read 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 500/400m row or 1.2/1km bike Into.. 2 rounds 20 jumping jacks 15 plate G2O Metcon (AMRAP – Rounds and Reps) AMRAP 15 30/24 cal row or 25/20 cal bike 30 Box Jump (24/20) 30 Power Snatch (75/55)Scaled/Masters 200m Run 15 Box Jumps or Step Ups 15 DB Snatch 35/25 Strength Power Snatch (EMOM x 8 1 rep Rest 2:00 AMRAP 3 Max reps at 75-80% of heavy single )Read 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 500/400m row or 1.2/1km bike Into.. 2 rounds 20 jumping jacks 15 plate G2O Metcon (AMRAP – Rounds and Reps) AMRAP 15 30/24 cal row or 25/20 cal bike 30 Box Jump (24/20) 30 Power Snatch (75/55)Scaled/Masters 200m Run 15 Box Jumps or Step Ups 15 DB Snatch 35/25 Strength Power Snatch (EMOM x 8 1 rep Rest 2:00 AMRAP 3 Max reps at 75-80% of heavy single )Read 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 :30 Bike or Row :30 Jumping Jacks :30 Kip Swing / Dead Hang (can be on Ring or Bar) Metcon (Time) For time 20/14 cal Bike or 25/20 cal row 12 Bar Muscle Ups 20/14 cal Bike or 25/20 cal row 9 Bar Muscle Ups 20/14 cal Bike or 25/20 cal row 6 Bar Muscle Ups 12 min capRX+ RMU 15/12/9 Scaled/Masters 15/12 cal bike or 20/17 cal row Burpee Pull Up/RR Strength Front Squat (In 14:00 complete 5-5-3-3-2-2-1-1) Start moderate and buildRead more