Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 4 rounds 5 burpees 5 OHS w/ PVC 5 kipping pull ups CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled/Masters 40 burpees 20 DB Front Squats (any weight) 10 RR/RMU transition/pull up + ring dip Strength Front Squat (Every 2:00 x 7 sets 7-6-5-4-3-2-1) Build to a heavy singleRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 Rounds :15 Hard Bike (or Row) 15 Air Squats 1:00 Rest Metcon (Time) For Time 27-21-15-9 DB Thrusters (35/20) Calorie Echo Bike 12 min capRX+ 50/35 Scaled/Masters 21-15-12-9 DB Thrusters (any weight) Row or Bike Calories Strength Back Rack Reverse Lunges (Every 3:00 x 5 sets 12 Back Rack Lunges ) Build across 5 working setsRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm up 3 Rounds :30 on / :30 off Bike or Row (Hard Pace) Air Squats Metcon (Time) For Time 27-21-15-9* DB Thrusters 50/35s Calorie Echo Bike 12 min cap *21-16-11-6 Cals for LadiesRx+ Scale/Masters 27-21-15-9 DB Thrusters (any weight) Calories on Machine of Choice Strength Back Rack Reverse Lunges (Every 3:00 for 5 Sets 12 Reps (6/side)) *Increase weight across, *goal is all 5 sets are heavyRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm up 200m Run 1:00 Single Unders 1:00 Row Metcon (3 Rounds for time) Every 10:00 for 30:00 50/40 Calorie Row 100 Double Unders 400m Run Cool Down ROMWODRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#Read more