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 10 Barbell RDLs 10 Lateral Bar Hops 10 Muscle Cleans 15 Lateral Barbell Hops 10 Push Press 20 Lateral Barbell Hops 10 Hang Power Clean & Push Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Box Jumps* 24/20″ 20 Clean and Jerk 135/95 *step downRx+ Scale/Masters 20 Box Step Ups...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 10 Barbell RDLs 10 Lateral Bar Hops 10 Muscle Cleans 15 Lateral Barbell Hops 10 Push Press 20 Lateral Barbell Hops 10 Hang Power Clean & Push Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Box Jump Step Down 24/20″ 20 Clean and Jerk 135/95Rx+ Scale/Masters 20 Box Step Ups...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 Metcon (AMRAP – Rounds and Reps) AMRAP 15 21/16 Calorie Row 14 Thrusters 135/95 3 Bar Muscle UpsRx+ 21/16 Ski Erg 14 Thrusters 155/105 7 BMU Scale/Masters 16/10 Calorie Bike 14 Empty Bar Thrusters 12 Ring Rows Warm up 21-15-9 Jumping Squats Calorie Bike/other machine 100m Run (after each round) Front Squat (In 15:00...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 Metcon (2 Rounds for reps) 2 x AMRAP 5 / Rest 2:00 30 Dbl DB Box Step Ups 35/20s 20 Burpees Over DBs Max Wall Walks *score is wall walks Deadlift (EMOM 8 2 T&G Reps Every 1:30 x 4 Sets 2 T&G Reps)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 2 Rounds 10 Cal Row 10 Up-downs 5/5 SA Ring Rows Into BB Prep Metcon (Time) 3 Rounds 24/16 Calorie Row 18 Hang Power Snatch 75/55 16 Pull Ups 2:00 Rest 18 Min CapRx+ C2B Scale/Masters 3 Rounds 16/12 Cal Row/Bike 16 HPS (any weight) 16 Ring Rows/DB Rows 2:00 Rest Strength...Read more