Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 3 Rounds 10 Strict/Push Press (empty bar) 4 Lateral Burpees 10 Front Squats 4 V-Ups w/ :01 hold Metcon (No Measure) AMRAP 12 8 Strict HSPU* 12 Toes to Bar 16 Front Squats (95/65) *can switch to kipping HSPU once strict degradesScaled/Masters AMRAP 12 8 Push Ups on DBs 12 Toes to...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. Hoodies are in pre order! Check FB page to see what they look like and order there. Hope you love em! CrossFit VU – CrossFit Warm up Every :90 for 6:00 1 Round of Cindy (simple scaling as needed for all) Metcon (No Measure) EMOM x 15 40 sec on/ 20 sec off Min 1- Wall Balls (20/14)...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. Hoodies are in pre order! Check FB page to see what they look like and order there. Hope you love em! CrossFit VU – CrossFit Warm up 3 rounds 200m Row 15 Lateral Hops (or Shuffles) Over Rower :30 Rest Metcon (5 Rounds for time) Every 5:00 x 5 sets 500/400m Row 60 Double Unders 20 Alt DB...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories complete 5-8 Push Ups between rounds on the Rower Metcon (AMRAP – Reps) Teams of 2 AMRAP 18 10/8 Calorie Row 10 Thrusters (75/55) 1 Set of HSPU *alt full rounds w/ partner *score is total HSPURX+ Strict HSPU Strength Thruster (3RM) 12...Read more

Announcements December Events –Christmas Party, Saturday Dec 14. 12-5pm. Bring a dish, dessert, and your fam! Be sure to RSVP on FB event. If you are bringing something or someone, please list and let us know how many are coming if they can not RSVP themselves. CFVU will provide a large main dish usually protein and all the flat wear and decor! Dirty Santa is always huge, $30 gift limit. -Closed Dec 24 & 25 in observance of Christmas holiday. -Closed Dec 31 & Jan 1 in observance of New Years holiday. CrossFit VU – CrossFit Warm up 4 Rounds 100m run 6 Strict Pull Ups 12 Air Squats Metcon (Time) For Time 400m Run 40 Box Jump Overs (24/20) 40 Pull Ups 40 KB Swings (53/35) 400m Run 14 Min CapScaled/Masters For Time 400m Run 30 Box Jump Overs 20″ (or less) 30 Pull Ups or Ring Rows 30...Read more