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 (Time) For Time 25/20 Calorie Row 25 DB Hang Power Cleans (35/20) 1:00 Rest 20/16 Calorie Row 20 DB Hang Power Cleans 1:00 Rest 15/12 Calorie Row 15 DB Hang Power Cleans 1:00 Rest 10/8 Calorie Row 10 DB Hang Power Cleans 16 Min CapRX+ 50/35 Scaled/Masters 4 rounds 15/12 cal row 15 DB Hang Power Cleans (any weight) 1 min restRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 Halo Metcon (Weight) Teams of 2 AMRAP 30 3 Front Squats (135/95) 30 DU 4 Strict Pull Ups 8 TTB *increase front squat weight each round..athletes choice *Alt full roundsRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 2 rounds 5 inch worms 15 sec Bike sprint 10 BB OHS Metcon (4 Rounds for time) Every 4:00 x 4 sets 20/14 cal bike 8 Hang Squat Snatch Rd 1- 95/65 Rd 2- 115/85 Rd 3- 135/95 Rd 4- 155/105 *stagger start if its a big classScaled/Masters Every 4:00 x 4 sets 20/14 cal bike 16 Hang DB Snatch (35/25) Strength Paused Back Squat (Heavy double 2 sec pause in the...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 Line Drills Metcon (AMRAP – Rounds and Reps) AMRAP 25 500/400m row 10 S-DB Box Step Ups (50/35)(24/20) 10 push ups *add 10 reps to the step up & push up each round Cool Down ROMWODRead more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size. 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 25 SU 5 up downs 10 BB Front Squat 25 SU 5 burpees 10 BB strict press 25 SU or DU 5 burpee pull up 10 BB Thrusters Metcon (Time) For time 9-7-5-3-1 Thruster (115/75) Burpee BMU 12 min capRX+ 135/95 Scaled/Masters 9-7-5-3-1 DB Thrusters (35/25) Burpee RR Strength Push Press (Every 2:00 x 7 sets 30 SU or DU 2 Push Press*) *from the groundRead more