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. CrossFit VU – CrossFit Warm up 3 Rounds :30 on / :30 off Bike or Row (Hard Pace) Air Squats Metcon (Time) For Time 27-21-15-9* DB Thrusters 50/35s Calorie Echo Bike 12 min cap *21-16-11-6 Cals for LadiesRx+ Scale/Masters 27-21-15-9 DB Thrusters (any weight) Calories on Machine of Choice Strength Back Rack Reverse Lunges (Every 3:00 for 5 Sets 12 Reps (6/side)) *Increase weight across, *goal is all 5 sets are heavyRead 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. CrossFit VU – CrossFit Warm up 200m Run 1:00 Single Unders 1:00 Row Metcon (3 Rounds for time) Every 10:00 for 30:00 50/40 Calorie Row 100 Double Unders 400m Run Cool Down ROMWODRead 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. CrossFit VU – CrossFit Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#Read 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. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) 4 Sets / 1:00 Rest between AMRAP 3 12 Toes to Bar 10 Deadlift 185/135 8 Strict HSPU *Pick up where you left offRx+ Scale/Masters 10 V-Ups 10 Single KB Sumo Deadlift (any weight) 10 Push Ups Strength Deadlift (Every :30 for 5:00 1 Rep then.. EMOM 5 1 Rep) Don’t need to increase weight every :30 Build to 2-3 heavy singles in the EMOMRead 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. CrossFit VU – CrossFit Warm Up 100m Run 10 Kip Swings 5 Burpees 10 Air Squats 100m Run 5 Strict Pull Ups 5 Burpees 10 Jumping Squats Metcon (AMRAP – Rounds and Reps) AMRAP 16 12 Pull Ups 9 Lateral Bar Burpees 6 Front Squats 155/105 Rest 1:00Rx+ 15 Pull Ups 12 Lateral Bar Burpees 9 Front Squats 185/135 Scale/Masters 15 Bent Over DB Rows 35/25s 12 Burpees 9 DB Front Squats Strength Power Clean + Front Squat +...Read more