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 200m run 20 sec hollow hold 20 air squats 20 sec hollow rocks 10 jumping air squats 10 V Ups Metcon (Time) 6 rounds 20 Ab Mat Sit Ups 20 Wall Ball (20/14) 14 min cap Strength Hang Power Clean (EMOM x 6 3 reps then.. 6 min to find heavy triple)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 3 rounds 10/8 cal row 10 burpees over rower switch w/ partner Metcon (Time) Every 6:00 x 3 sets 20/16 cal row 15 Box Jump Overs (24/20) 10 HSPU 10 SA Devils Press (50/35)RX+ 30/24 Strict HSPU Strength 2 Push Press + 1 Push Jerk + 1 Split Jerk (Every 2:00 x 6 sets) Build acrossRead 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′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Metcon (AMRAP – Reps) AMRAP 17 40 Bar Facing Burpees 30 Power Clean (95/65) 30 Bar Facing Burpees 30 Power Clean ( 1 35/95) 20 Bar Facing Burpees 30 Power Cleans (185/135) 10 Bar Facing Burpees Max Power Cleans (205/145)RX+ 115/85 155/105 205/145...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. 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 Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 24 400m run (split) 50 DB S2O (50/35) 50 DBL DB Box Step Ups 50 Push Ups Strength Deadlift (EMOM x 8 2 “heavy” reps) Start moderate and quickly buildRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. 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 50 SU 1 round of ‘Cindy” 50 DU 1 round of Cindy CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled/Masters 100-150 WB (any weight) 90 SU 30 RR Strength Hang...Read more