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 1:30 Row :30 Bottom of Sumo Squat Hold :30 Bootstrappers :30 Shoulder taps Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the ladder 200m Row 10 Air Squats 5 Burpees 400m/20/10; 600m/30/15… etc 50m = 1 Rep For Quality (No Measure) EMOM 9 1. Max DB Bicep Curl 2. Max DB Strict Press 3. Max V-Ups Cool Down ROMWODRead 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 1:30 Row :30 Bottom of Sumo Squat Hold :30 Bootstrappers :30 Shoulder taps Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the ladder 200m Row 10 Air Squats 5 Burpees 400m/20/10; 600m/30/15… etc 50m = 1 Rep For Quality (No Measure) EMOM 9 1. Max DB Bicep Curl 2. Max DB Strict Press 3. Max V-Ups Cool Down ROMWODRead 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 1:30 Row :30 Bottom of Sumo Squat Hold :30 Bootstrappers :30 Shoulder taps Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the ladder 200m Row 10 Air Squats 5 Burpees 400m/20/10; 600m/30/15… etc 50m = 1 Rep For Quality (No Measure) EMOM 9 1. Max DB Bicep Curl 2. Max DB Strict Press 3. Max V-Ups Cool Down ROMWODRead 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 1:30 Row :30 Bottom of Sumo Squat Hold :30 Bootstrappers :30 Shoulder taps Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the ladder 200m Row 10 Air Squats 5 Burpees 400m/20/10; 600m/30/15… etc 50m = 1 Rep For Quality (No Measure) EMOM 9 1. Max DB Bicep Curl 2. Max DB Strict Press 3. Max V-Ups Cool Down ROMWODRead 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 1:30 Row :30 Bottom of Sumo Squat Hold :30 Bootstrappers :30 Shoulder taps Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the ladder 200m Row 10 Air Squats 5 Burpees 400m/20/10; 600m/30/15… etc 50m = 1 Rep For Quality (No Measure) EMOM 9 1. Max DB Bicep Curl 2. Max DB Strict Press 3. Max V-Ups Cool Down ROMWODRead more