Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 Line Drills Metcon (AMRAP – Rounds and Reps) AMRAP 25 500/400m row 10 S-DB Box Step Ups (50/35)(24/20) 10 push ups *add 10 reps to the step up & push up each round Cool Down ROMWODRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 25 SU 5 up downs 10 BB Front Squat 25 SU 5 burpees 10 BB strict press 25 SU or DU 5 burpee pull up 10 BB Thrusters Metcon (Time) For time 9-7-5-3-1 Thruster (115/75) Burpee BMU 12 min capRX+ 135/95 Scaled/Masters 9-7-5-3-1 DB Thrusters (35/25) Burpee RR Strength Push Press (Every 2:00 x 7 sets 30 SU or DU 2 Push Press*) *from the groundRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 2 rounds 100m run 5/5 SA RR 5 BB Hang Squat Cleans Metcon (Time) 3 rounds 400m run 3 Rope Climbs 9 Squat Cleans (155/105) 18 min capScaled/Masters 3 rounds 400m run 6 strict pull ups 9 DB Front Squats (35/25) Strength Metcon (Time) For time 15 reps @ 50% 1RM 10 reps @ 65% 1RM 5 reps @ 80% 1RM 1:00 rest then.. 3 attempts at a 5RM 12 min capPick...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 6 muscle snatch 12 lateral barbell hops 6 power snatch 12 up down + box step up Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 BBJO (24/20) 2 Power Snatch (95/65) 8/4..8/6..ect Strength Squat Snatch (Every 1:30 x 8 sets 3 TNG Squat Snatch)Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 Friends and Family WOD (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 12 12/9 Calorie Row 12 KBS 53/35 *alternate full rounds with partner Rest 3:00 AMRAP 12 100m Run 20 KB Goblet Lunge Steps 53/35 *alternate full rounds with a partnerRx+ 70/53Read more