Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up AMRAP 5 20 air squats 15 sec bar hang 10 toes to ring 5 push ups Metcon (AMRAP – Reps) 4 rounds 40 sec on/ 20 sec off at each movement DU Rope Climbs/RMU/Strict Pull Ups*athletes choice HSPU OHS (95/65)Scaled/Masters DU/SU Strict Pull Ups (banded) DB Push Press (35/20) DB Front Squats Strength Front Squat (1RM) 12 min clockRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 3 rounds 30 sec mod/hard Bike 30 sec easy Bike into 2 rounds 10 SA Russian KB Swings 3 inch worms 10 Samson Metcon (Time) For time 40 cal Bike 40 KB Swings (53/35) 40 Burpees 40 KB Walking Lunges 20 cal Bike 20 KB Swings 20 Burpees 20 KB Walking LungeScaled/Masters less weight Cool Down ROMWODRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 2 min cardio then 2 rounds 3 scap pull ups + 3 Kip Swings + 3 Knee Raises 6/6 Box Step Ups 9 jumping air squats 12 Push Press (empty BB) Metcon (AMRAP – Reps) EMOM x 20 Min 1- 8-15 TTB Min 2- 10-20 Alt Pistols Min 3- 10-15 Box Jump Overs (24/20) Min 4- 3 Thrusters* Min 5- Rest *you can build on the thrusters or use a heavy load for all 5 setsScaled/Masters 10-14 Alt V Ups 10-15 Alt Reverse Lunges 10-15 Box Step Overs 6 DB Thrusters (any weight) Strength Thruster (Build to a 1RM) 10 min windowRead more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 10/8 cal row or 8/6 cal bike 5 Hang Muscle Snatch + 5 OHS 3 inch worms + 10 shoulder taps 10/8 cal row or 8/6 cal bike 5 Hang Power Snatch + 5 OHS 3 inch worms + 10 shoulder taps Metcon (3 Rounds for time) Every 5:00 x 3 sets 9 Wall Walks 12 Hang Power Snatch (95/65)[75/55] 250/200m row *wall walks should be under 2 min *goal is to have atleast 1 min of restRX+ 115/85 Scaled/Masters 5 push ups + 5/5 Shoulder Taps x 2 16 Alt Hang DB Snatch (35/20) 200/150m row Strength Squat Snatch (EMOM x 3 3 reps rest 1...Read more

Announcements May Events: HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Clean & Jerk June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm up 100m run 25′ Knee Hugs 25′ Quad Stretch 25′ Lunge Steps 25′ High Knees 25′ Butt Kickers 100m run Review Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 14 200m run 6 BMU 6 Power Clean (155/105)RX+ 185/125 Scaled/Masters 200m run 6 Pull Up (any variation) 6 DB Hang Power Clean (35/20) Strength Back Rack Lunge (Every 3:00 x 4 sets 6/6 Back Rack Lunges) Build across setsRead more