Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up Tabata Intervals 4 Rounds :20 on :10 off Up Downs Mountain Climbers Tuck Jumps Metcon (AMRAP – Reps) For total reps AMRAP 2:30/2/1:30/1:00/:30 Max BBJO (24/20) Rest 1:1 Strength Shoulder Press (1RM) 15 minRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 200m Run then 2 Rounds 10 KB RDL 10 KB High Pulls 10 KB Swings Metcon (Time) 4 rounds 200m run 15 SDLHP (95/65) 15 Abmat Sit Ups 12 min capScale 3 Rounds 200m Run 10 SDLHP 75/55 10 Sit Ups Rx+ GHD Strength Deadlift (Every 1:30 x 8 sets 3 reps @70%+) BuildingRead more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 1:00 Burpees :15 WF HS Hold :15 Muscle Cleans Metcon (Time) For time 10 Power Clean (135/95) 3 Wall Walks 9/3..8/3.. ect. 14 min capScale 10-1 DB Hang PC 35/20s 3 WW (feet on box) RX+ 25′ HS walk 155/105 Strength Power Clean (Every 2:00 x 6 sets 5 TNG reps)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 150/125m Row 15 Ring Rows 15 Air Squats Metcon (AMRAP – Rounds and Reps) Partner ‘I go, you go’ AMRAP 15 250/200m Row 1 Rope ClimbScales: ½ Rope Climb 3/3 SA Ring Row 5 Strict Pull Ups Strength Paused Front Squat (Every :90 for 6:00 2 reps w/ :02 pause then 6:00 establish a heavy double)Read more

Announcements April Announcements – Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds :30 Plank Hold 10 Strict Press w/ pause OH (then Push Press, then Push Jerk) Strength 1 Push Press + 1 Push Jerk + 1 Split Jerk (Every :90 x 15:00 1 Complex) Metcon (Time) For Time: 30/20 Cal Bike 30 HSPU 600m Run 30 DB Bench Press 50/35s 12min cap *split class to start at different spots as neededScale 25/15 Cal Bike 30 Push Ups 400m Run 30 DB Strict Press Rx+ Strict HSPU DB 70/50sRead more