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 (Time) PARTNER WOD For Time 90 Bar Facing Burpees 90 Thrusters (95/65) 14 min cap -Share reps with a partner, straight through 90/90RX+ 115/85 Strength Squat Clean and Jerk (EMOM x 15 1 rep) Building (you don’t have to go up every minute, focus on...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 (Time) 3 Rounds 30 Toes to Bar 20 Shoulder to Overhead (115/85) 500/400m row 18 min capScaled/Masters 3 Rounds 20 Ab Mat Sit Ups 20 DB Push Press (any weight) 500/400m row StrengthRead 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 – Reps) 2 x AMRAP 8 / 2:00 Rest 800m Run 100′ HS Walk or 10 Wall Walks Max KB Swings (53/35)Scaled/Masters 2x AMRAP 8 / 2:00 Rest 4:00 Run for Distance 8 Partial Wall Walks or 24 Shoulder Taps with Feet on Box...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 Warm up 3 Rounds 10 Banded Good Mornings 10 Kip Swings 10 Lateral Hops over Band Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Deadlift (225/155) 4 Bar Muscle Ups 25 Double UndersRX+ 275/185 Scaled/Masters AMRAP 12 8 Double DB or KB Deadlifts 8 Ring...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 (Time) 5 Rounds 200m Run 12 Pistols 10-8-6-4-2 Squat Snatch 10 @ 95/65, 8 @ 115/75, 6 @ 135/95, 4 @ 155/105, 2 @ 175/125 14 min capScaled/Masters 4 Rounds 200m Run 12 Walking Lunge Steps 8 DB Snatch (any weight) Strength Overhead Squat (Build...Read more