Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up (0-12) 2 Rounds 200m Run 15 Medball Cleans 10 Straight Leg Medball Situps Metcon (20-35) (Time) 3 Rounds 400m Run 30 Wallballs 20/14 20 Toes to Bar 15 Min CapRx+ Scale/Masters 3 Rounds 300m Run 20 Wallballs (any weight) 15 Ab Mat Situps Power Clean (Every 2:00 for 10:00 (5 Sets) 3 Heavy T&G Reps) 10:00 post-metcon *Each set should be a decent challengeRead more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up Line Drills Metcon (AMRAP – Rounds and Reps) AMRAP 20 100m Row 10 S-DB Box Step Ups 24/20″ 50/35 200m/20, 300m/30, etc10m = 1 rep Cooldown ROMWODRead more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up (0-12) 2 Rounds 10-15s Ring Support/Half Push Up Hold 10 Ring/Bar Kip Swings 20 Banded Tricep Extensions 20 Air Squats Metcon (20-34) (Time) For Time 5 Shoulder to OH 135/95 5 Ring Muscle Ups 5 Front Squats 135/95 10/10/10, 15/15/15 14 Min CapRx+ Scale/Masters 5 DB Shoulder to OH 35/20s 5 Ring Rows* 5 DB Front Squats 35/20s 10/10/10, 15/15/15 *Other options: BMU/RR+Ring Dip/Push Up+Strict Pull Up Split Jerk (EMOM 5 1 Rep then.. 8:00 to establish a Heavy Double) From the rack 8:00 after metcon Focus on technique during the emom then give 3-4 good...Read more

Announcements May Events: Fix my Oly Clinic for Snatch May 11, 8a-12p. no CrossFit class today. HERO WEEK May 20-24. Closed Sat, May 25th & Monday May 27th in observance of Memorial Day. June Events: Fix my Oly Clinic for Snatch June 8, 8a-12p. no CrossFit class today. CrossFit VU – CrossFit Warm Up (0-12) 3 Rounds :40 Bike/Row – increase effort/round 5 Hang Muscle Snatch 5 Overhead Squats 5 Power Snatch Metcon (20-38) (Time) 4 Rounds 9 Power Snatch 115/85 15 Burpees 21/15 Calorie Bike (25/18 Row) 2:00 Rest 18 Min CapRx+ Scaled/Masters 4 Rounds 10 DB Snatch 35/25 10 Burpees 15/10 Calorie Bike (20/15 Row) 2:00 Rest Power Snatch (12:00 to establish a Heavy Single) 5:00 after metconRead 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 No Class Today Happy Memorial Day!Read more