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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 4 rounds 30 on / :30 off Bike w/ increasing intensity each effort then Burgener Snatch Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP 16 24/18 Calorie Bike or 30/21 cal row 6 Wall Walks 8 Hang Squat Snatch (115/85) 1:30 RestRX+ 10 WW 10 HSS (135/95) Scaled/Masters AMRAP 16 16/12 Calorie Bike or 20/15 cal row 4 Wall Walks/partial WW 16 Alternating DB Snatch (any) 1:30 Rest Strength 1 Hang Squat Snatch + 1 Snatch (EMOM x 8 1 complex...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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3:00 Slow Row Then 10 Air Squats 20 Mountain Climbers 10 Kang Squats 20 Alternating Split Squats (jumping if possible) 10 Lateral Squats (5/side) Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3 AMRAP 21 42 Calorie Row 42 Back Squats 185/135 *from the rig Metcon (AMRAP – Reps) 8 Rounds :30 on / :30 off Strict Ab Mat Sit 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Metcon (5 Rounds for reps) 5 Sets / 2:00 Rest btw sets AMRAP 2 100m Run 8 Bar Facing Burpees Max Power Cleans 135/95Scale/Masters 100m Run 8 Burpees Max Hang DB Cleans Rx+ 155/105 Strength Metcon (AMRAP – Reps) EMOM 10 (alternating) Min 1 – 1 Power Clean (build to heavy) Min 2 – 1 Set of BMUScale Strict Pull...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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Metcon (2 Rounds for time) Every 10:00 x 20:00 1000/900m Row 50 Crossover Single Unders 25 S-DB Hang Clean & Jerk (50/35)Scale/Masters 800/700m Row 150 Single Unders 20 S-DB HCJ Rx+ 100 XSU D-DBRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 10 Barbell Strict Press 100m Run 10 Front Squats 100m Run 20 Alt S-Leg V-Ups Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4-5… Thrusters 95/65 TTBScale/Masters DB Thrusters Abmat Sit Ups Strength Push Press (EMOM 10 3 Reps *from floor* Rest 2:00 AMRAP 2 Max Shoulder to OH* @80% of heaviest set of 3 *can be PP or PJ) Shoulder to Overhead (score for amrap) Any way you want to get the weight from shoulder to overheadRead more