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 4 Rounds :30 on :30 off Row for Calories – increase output each round then 2 Rounds 50 Single Unders 10 Jump Squats Metcon (AMRAP – Reps) 5 Rounds 5:00 on 1:00 off 50/40 Calorie Row 90 Double Unders Max Hang Squat Cleans (135/95) *One athlete working at a time during the 5:00 – accumulate reps. (both athletes rest 1:00 at the end)Rx+ Add 20/10 lbs each round Scale: 40/32 Cal Row 120 SU Max Hang Power Cleans (any weight)Read 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 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapRX+ 135/95 Scaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead 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 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapRX+ 135/95 Scaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead 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 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapRX+ 135/95 Scaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead 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 3 Rounds 100m Run 10 Up-Downs 10 Reverse Lunges Metcon (Time) 4 Rounds 10 Shoulder to OH (115/75) 8 Lateral Bar Burpees 2:00 Rest 4 Rounds 10 Front Rack Lunges (115/75) 8 Lateral Bar Burpees 12 Min CapScaled/Masters 10 DB Push Press (any pair) 10 Bodyweight Lunges 8 Burpees Strength Deadlift (Every 3:00 for 4 sets 10 reps ) Take 3-4 warm up sets of 3-5 reps First set of 10 mod, second set mod/heavy, 3 & 4th sets challengingRead more