Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Metcon (6 Rounds for time) Every 6:00 for 24:00 25/20 Calorie Row 10 DB R-Leg RFE Split Squats 25 Push Ups 10 DB L-Leg RFE Split Squats Cool Down ROMWODRead more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Warm Up 200m Run then 2 Rounds 8 Kipping Pull Ups 50 Single Unders 8 Empty Bar Front Squat w/ :02 pause in bottom Metcon (3 Rounds for time) Every 10:00 for 30:00 800m Run 8 Ring Muscle Ups 80 Double Unders 8 Hang Squat Cleans (at BW)RX+ 10 RMU 100 DU 10 HSC Scaled/Masters Every 10:00 for 30:00 600m Run 8 Strict Pull Ups (any variation – banded or Ring Rows) 80 Single Unders 8 DB Front Squats (any weight)Read more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Warm Up Row 300m – 200m – 100m (1:00 rest / increase intensity) Then 2 Rounds 10 PVC Pass Throughs 10 PVC OH Lunges 10 Push Ups Metcon (Time) 2 Rounds 500m Row 25 Overhead Lunges (75/55) 15 Burpee Pull Ups 14 Min CapRX+ 95/65 Burpee C2B Scaled/Masters 2 Rounds 500m Row or 400m Run 25 Goblet Lunges (any weight) 25 Jumping Pull Ups Strength DB Farmers Carry Lunge (Every 3:00 x 15 min 16 reps (8 per leg)) BuildingRead more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Warm Up 3 Rounds 1:00 Bike :30 Plank :30 Air Squats Metcon (5 Rounds for time) Every 3:00 for 15:00 15/12 Calorie Bike 12 Ab-mat Sit Ups 9 DB Thrusters 35/20sScale: Every 3:00 for 15:00 12/10 Calories on Machine of choice 10 Sit Ups 8 Thrusters (any #) Rx+ GHD-Sit Up 50/35s Strength Back Squat (Every 1:30 for 12:00 3 reps) Moderate loadRead more

Announcements June 1- $30 gym maintenance fee June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 Climb the Ladder 10 Thrusters 95/65 50 Double Unders 200m Run (together) 20/100/200m, 30/150/200m, etc… *one athlete working at a time but run togetherRX+ 115/85 Scaled/Masters 75/55 50 SU Split run Strength 2 Push Press + 1 Push Jerk + 1 Split Jerk (12 min clock ) Build to a heavy complexRead more