Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 3 rounds 1:00 row or bike :30 empty bar thrusters Strength Thruster (EMOM until failure 1 rep) 14 min cap *goal is to get atleast 12 reps before failing Metcon (Time) For Time 45/35 Calorie Bike 30 Thrusters 95/65 15 Wall Walks 11 Min CapRX+ 115/85 Scaled/Masters 30/24 cal bike 20 Thrusters (any #) 10 WW/partial WWRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Metcon (AMRAP – Reps) EMOM 24 :30 on :30 off 1. S-KB Bicep Curls 2. Lateral Burpees Over KB 3. KB Taters 4. R-Arm Half Kneeling KB Press 5. L-Arm Half Kneeling KB Press 6. Rest Cool Down ROMWODRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 200m Run then 10 Kip Swings 10 RDLs 8 Scap Pull Ups 8 Muscle Cleans 6 Kipping or Strict Pull Ups 6 Power Cleans Metcon (AMRAP – Reps) 5 Rounds 1 T&G Set of Power Cleans (at 75% BW) 1 Max Set of Chest to Bar Rest as needed between sets 30 min capRX+ RMU Scaled/Masters 60% or less BW BMU/Pull Ups/Banded Pull Ups/H-RRRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up EMOM x4 30 sec on/30 sec off Row (increase effort) Metcon (Time) 3 Rounds 12-10-8 Row For Calories Alternating DB Snatch 50/35 2:00 Rest 18 Min Cap *one round is the entire 12–10-8RX+ 70/50 Scaled/Masters 10-8-6 Row cals Alt DB Snatch 35/20 Strength Overhead Squat (Every 2:00 for 10:00 3 reps) BuildingRead more

Announcements June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate! July 4: Special hours 5/830am & 430pm only. Closed July 5th. August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light S-Arm Russian KB Swings (6/side) Metcon (Time) 3 Rounds 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings 53/35 16 Min CapScaled/Masters 3 rounds 400m run 10 Box Jumps (20) 15 KBS (any #) Strength Deadlift (Every 4:00 for 12:00 Complete 1 set 21-15-9)Read more