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 5/5 box step ups 5/5 Half Kneeling DB Press 5 Pause DB Goblet Squat 25 DU or SU Barbell Prep Strength Front Squat (5 x 3 ) Pause 2 sec on first rep 20 min clock Metcon (AMRAP – Rounds and Reps) 3 sets rest 1 min between sets AMRAP 3 7 DB Thrusters (35/25) 7 BJO (24/20) 20 DU *pick up where you left offRX+ 50/35 Scaled/Masters 7 DB Thrusters (25/20) 7 Box Step Overs 40 SURead 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 AMRAP 7 100m run 5 Hamstring walk outs 5 dive bombers 5 ring rows Review gymnastics/DL Metcon (Time) 10 rounds 8 DL (185/125) 6 strict ring dips 4 strict pull ups 200m run 27 min capScaled/Masters 10 rounds 8 DL (155/105) 6 banded ring dips/matador dips 4 banded strict pull ups 100m runRead 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 banded pull aparts 5/5 squat reach ups 20 banded Y press 5/5 lunge w/ twist 20 banded front raises Barbell Prep Strength 1 Power Snatch + 1 Squat Snatch (Build to a mod/heavy ) 15-18 min Metcon (Time) For time 10-1 Power Snatch (75/55) OHS 11 min capRX+ 95/65 Scaled/Masters 9-1 PS (65/45) OHSRead 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) Teams of 2 For time 300 DU 150 walking lunge (bodyweight) 100 RKBS (53/35) 75 HSPU 20 min capRX+ 70/53 Scaled/Masters 300 SU 150 walking lunge 100 RKBS (35/26) 75 HR Push UpsRead 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 Review rowing 4 rounds (switch machines halfway) 1 min row/bike 20 calf pumps in downdog :30 side plank each side DU drills Endure the Coliseum (Time) For time 50 cal row 75 DU 50 cal bike 75 DU 50 cal row 75 DU 50 cal bike 22 min capScaled/Masters 30-40 cal row 150 SU 30-40 cal bike 150 SU 30-40 cal row 150 SU 30-40 cal bike Cool Down 200m walk Roll out head to toeRead more