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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 100m Run 10 Barbell Strict Press 100m Run 10 Front Squats 100m Run 20 Alt S-Leg V-Ups Metcon (AMRAP – Rounds and Reps) AMRAP 10 1-2-3-4-5… Thrusters 95/65 TTBScale/Masters DB Thrusters Abmat Sit Ups Strength Push Press (EMOM 10 3 Reps *from floor* Rest 2:00 AMRAP 2 Max Shoulder to OH* @80% of heaviest set of 3 *can be PP or PJ) Shoulder to Overhead (score for amrap) Any way you want to get the weight from shoulder to overheadRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 2 Rounds 20 Jumping Jacks 20 Lateral Squats (10/side) 10 Single Arm Ring Rows (5/side) Metcon (Time) For Time 15-25-35 Wall Balls 20/14 Burpees to Plate Pull Ups 14 Min CapScale/Masters 10-20-30 RX+ 20-30-40 30/20 Paused Front Squat (Every 2:00 x 12:00 3 Reps) (3 sec pause at bottom on each rep)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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds :90 Steady on Machine of Choice :30 KB RDL (R2 Russian Swing, R3 American) Metcon (4 Rounds for time) Every 4:00 x 16:00 25 KBS (53/35) 25/20 Cal Row, Bike, or Ski *goal is to have atleast 1 min of restScale/Masters 20 KBS (any weight) 20/16 Cal Row Strength DB Bulgarian Split Squat (Every 2:00 x 10:00 12 Reps (6/side)) *rear foot elevatedRead 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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 30 150m Row 8 Burpees 1 Heavy Snatch (building each round) Alternate complete rounds, partners can share or have their own barbell and builds to their own heavy single in as many opportunities as they get. Snatch (Heavy single from metcon)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! Send the waiver to friends to sign ahead of time! -CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details. CrossFit VU – CrossFit Warm Up 3 Rounds 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups30 Min Cap (not for time) *you get 1 attempt at an unbroken max set of reps each round *use a BW% that you can easily hit double digit reps on your first rounds *kipping or strict pull ups (no butterfly) Scale: Bench Press @ 75% BW Banded PU or Horizontal Ring RowsRead more