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 30 sec side plank (15 sec each side) 30 sec active bar hang 5/5 KB Windmill Barbell Prep Strength Deadlift (Every 1:30 x 5 sets 5 Deadlifts) Choose 1 load RX- 255/175 RX+- 315/225 Scaled- 185/125 *choose a challenging load if in between Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups15 min cap Scaled/Masters 3 rounds 300-400m run 21 KBS (35/26) 12 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 AMRAP 6 30 sec side plank (15 sec each side) 30 sec active bar hang 5/5 KB Windmill Barbell Prep Strength Deadlift (Every 1:30 x 5 sets 5 Deadlifts) Choose 1 load RX- 255/175 RX+- 315/225 Scaled- 185/125 *choose a challenging load if in between Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups17 min cap Scaled/Masters 3 rounds 300-400m run 21 KBS (35/26) 12 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 4 rounds (2 each) Partner 1 Row 1 min Partner 2 5/5 groiners 10 glute bridges Barbell Prep Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRX+ 185/125 Scaled/Masters 115/75 step over rowerRead 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 Metcon (Weight) EMOM x 19:00 Min 1- Snatch Complex* Min 2- 10 HSPU Min 3- 15 Box Jump Over (24/20) Min 4- Rest *1 Snatch + 1 Hang Snatch + 3 OHS Score: Final weight on complexRX+ 30/24 Scaled/Masters 10 Box HSPU or Pike Push Ups 15 Box Step Overs (20)Read 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 8-6-4-2 Lateral Box Step Ups Banded Y Presses T Spine Rotations Barbell Prep Metcon (Weight) EMOM x 19:00 Min 1- Snatch Complex* Min 2- 10 HSPU Min 3- 15 Box Jump Over (24/20) Min 4- Rest *1 Snatch + 1 Hang Snatch + 3 OHS Score: Final weight on complexRX+ 30/24 Scaled/Masters 10 Box HSPU or Pike Push Ups 15 Box Step Overs (20)Read more