CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner “Ingrid” AMRAP 10 6 Power Snatch 135/95 6 Bar Facing Burpees Strength Power Snatch (EMOM 5 4 T&G Power Snatch EMOM 5 3 T&G Power Snatch EMOM 5 2 T&G Power Snatch EMOM 5 1 Power Snatch)Read more

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on :20 off Plate Jumps Air Squats Row Metcon (Time) For Time 21-15-9 Box Jump Overs (30/24) Hang Clusters (75/55) Calorie Row 15 Min CapScale/Masters: 15-12-9 Box Jumps (24/20” or less) DB Thrusters (35/20s) Calorie Machine Rx+ 30-20-10 BJO (30/24) H. Clusters 95/65 Row Strength Clean and Jerk (EMOM 4 2 Reps Every 2:00 for 6:00 2 Reps drop and reset)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 16 Half Kneeling “Bottoms Up” S-KB Press 35/26 (8/side) 200m Run 24 Goblet Split Squats 35/26 (12/side) 1:00 Rest Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Metcon (6 Rounds for time) Every 3:00 for 18:00 12 Toes to Bar 10 DBL DB Front Squat (50/35) 8 Pull UpsRX+ 10 Burpee TTB DBL KB (53/35) 10 Strict Pull Ups Scaled/Masters Every 3:00 for 18:00 10 Hanging Knee Raises 10 Goblet Squats 10 Ring Rows Strength Front Squat (Heavy Single ) 12 min clockRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 20 Air Squats 10 Push Ups then Gradually warm up/build to metcon Clean weight Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereScaled/Masters AMRAP 30 10 Wall Balls (any weight) 10 Push Ups (any variation) 10 DB Power Cleans (any light pair)Read more