Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 400m run 30 walking lunge steps 5 inch worms + push up Metcon (No Measure) EMOM x 25 Min 1- 12 DBL DB Box Step Overs (35/20) Min 2- 3 Wall Walks Min 3- 12 DBL DB Front Squats Min 4- 200m run Min 5- restRX+ 50/35 5 wall walks Scaled/Masters single DB Box Step Overs 100m run Cool Down ROMWODRead more

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 2 rounds 20 plate jumps 10 air squats 15 sec HS or Plank Hold Metcon (Time) 3 rounds 100 DU 15 Thrusters (95/65) 15 C2B 2:00 rest 20 min capScaled/Masters 3 rounds 100 SU 15 Thrusters (any weight) 15 jumping pull ups 2:00 rest Strength Squat Clean (Every 1:30 for 8 sets 3 TNG Squat Cleans) Build to a heavyRead more

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 2 rounds 1 min row 10 Kipping Knee Raises 10 Plate G2O Metcon (Time) For time 50/40 cal row 30 TTB 50 Alt DB Snatch (50/35) 30 TTB 50/40 Cal row 15 min capScaled/Masters 40/30 cal row 30 Alt V Ups/V Ups 40 Alt DB Snatch (35/25) 30 Alt V Ups/V Ups 40/30 cal row Strength Split Jerk (EMOM 6 2 reps EMOM 6 1 rep)Read more

Announcements CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 4 rounds 5 burpees 5 OHS w/ PVC 5 kipping pull ups CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled/Masters 40 burpees 20 DB Front Squats (any weight) 10 RR/RMU transition/pull up + ring dip Strength Front Squat (Every 2:00 x 7 sets 7-6-5-4-3-2-1) Build to a heavy singleRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CLOSED FOR LABOR DAY, MON, SEPT 2, 2024. CrossFit VU – CrossFit Warm up 3 Rounds :15 Hard Bike (or Row) 15 Air Squats 1:00 Rest Metcon (Time) For Time 27-21-15-9 DB Thrusters (35/20) Calorie Echo Bike 12 min capRX+ 50/35 Scaled/Masters 21-15-12-9 DB Thrusters (any weight) Row or Bike Calories Strength Back Rack Reverse Lunges (Every 3:00 x 5 sets 12 Back Rack Lunges ) Build across 5 working setsRead more