Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) For time 8-8-8-8-8-8 Shuttle Run 16-16-16-16-16 -16 HR Push Up 15 min capRX+ Deficit HR Push Up (3”/2”) Scaled/Masters 6-6-6-6-6-6 shuttle run 12-12-12-12-12-12 HR Push Up Cool Down ROMWODRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 20 DU or SU 5/5 Cossack squats 20 DU or SU 5 bootstrappers 20 DU or SU 5/5 lunges Strength Back Squat (5 x 4 @ 75-80%) 20 min Metcon (AMRAP – Rounds and Reps) AMRAP 6 20 Air Squats 40 SURX+ DURead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 2 min row or bike 3 rounds 5/5 banded strict press 10 banded pull aparts 5 jumping air squats :15 tuck hold Review DB S2O Metcon (Time) 5 Rounds 500m/400 Row or 1.2/1 km Echo Bike 20 Abmat Sit Ups 6-9-12-15-18 DB S2OH (35/25) 1:00 Rest 30 min cap *score includes restRX+ 50/35 Scaled/Masters 5 rounds 400/300m row 15 Ab mat sit ups 3-6-9-12-15 DB S2O (25/20) 1:00 min restRead more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Warm Up 100m run Review KB/Gymnastics Primer each partner 3 burpee pull ups 4 box step ups 5 KBS Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#40 min cap RX+ Wear a vest (20/14) Scaled/Masters 600m run 2 rds 35 up down/burpee ring row 34 box step up (20) 69 KBS (35/26) 600m run https://wodwell.com/wod/whiskey-9/Read more

Announcements BRING A FRIEND WEEK! Aug 21-26, 2023. -Please RSVP on FB event, found in private group or on Main page. -Have your friend do the waiver prior to showing. follow link below. https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3 CrossFit VU – CrossFit Metcon (Time) For time 21-15-9 SDLHP (75/55) HSPU into 20-20-20 FR Reverse Lunge WB (20/14) 20 min capRX+ 95/65 Scaled/Masters 21-15-9 SDLHP (65/45) HR Push Ups into 16-16-16 FR Reverse Lunge WB (14/10)Read more