Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds :30 on / :30 off Row (Increasing effort) HS Hold Box Step Ups Metcon (3 Rounds for reps) 3 Rounds Per Station (not rotating) 1:00 on / 1:00 off HSW or WW Row for Meters Burpee Box Jump 24/20″10′ HSW = 1 Rep 10m = 1 Rep (no roll over) Scale: Wall Walk (as high as possible) Strength Ring Dips (Every 1:30 for 9:00 (6 Sets) :30 Ring Dips) *Scale to matador or push upsRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 10/8 Cal Bike 10 FS 10 PP Metcon (Time) For Time 1.2km Bike 20 Hang Squat Clean & Jerk (135/95) 6 Min CapScale 30/25 30 Hang DB CJ Strength Clean and Jerk (EMOM 8 1 Rep then.. Every 2:00 for 16:00 1 Rep)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Strength Back Squat (EMOM x 5 2 reps then.. Every 2:30 x 4 sets 2 reps) Metcon (Time) 3 rounds 20 alt pistols (or lunges) 15 Back Squats (135/95) 10 strict pull ups 12 min capRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds 200/175m Row 12 Alt DB Snatch Metcon (Time) For time 1000/900 row 21 Power Snatch (95/65) 750/650m row 15 Power Snatch (135/95) 500/450m row 9 Power Snatch (165/115) 18 Min CapScale/Masters 3 Rounds 500m Row 30 DB Snatch 35/20 Rx+ 135/95 155/105 185/125 Strength Power Snatch (EMOM x 8 3 TNG reps)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up Coach choice Metcon (AMRAP – Reps) Every 2:00 x 20 min 5 pull ups 10 push ups 15 air squatsScale 4 Pull Ups (any variation) 8 Push Ups (any variation) 12 Air Squats RX+ EMOM x 20 Cool Down ROMWODRead more