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 Metcon (4 Rounds for time) Every 5:00 for 20:00 10 Shuttle Runs (25′ down and back) 15/12 Calorie Row 15/12 Calorie Bike *goal is at at last 1:30-2:00 restScale 8 Shuttle Run 12/9 Cal Row 12/9 Cal Bike Rx+ 12 Shuttle Run 18/15 Cal Row 18/15 Cal Bike Cool Down ROMWODRead 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 Round 100m Run 10 Plate Ground to OH 10 Kip Swings / Kipping Pull Ups Metcon (Time) 4 Rounds 200m Run 20 Hang DB Snatch (50/35) 7 Bar Muscle Ups 14 Min CapScale 4 Rounds 200m Run 20 Hang DB Snatch 35/20 10 Strict Pull Ups RX+ 8 DBL DB HS 50/35 Strength 1 Squat Snatch + 2 Overhead Squat (Every 2:00 x 10:00 1 SS + 2 OHS)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 4 Rounds :20 on / :20 off Air Squats S-Leg V-Ups Empty Bar Work* *R1 Deadlift, R2 Reverse Lunges, R3 Muscle Cleans, R4 Power Clean Metcon (4 Rounds for reps) AMRAP 3/4/5/6 20 Wall Balls 20/14 15 Toes to Bar Max Power Cleans (increasing weight) 2:00 Rest between AMRAPs Rd 1: 115/80 Rd 2: 155/105 Rd 3: 185/135 Rd 4: 225/155Scale 20 WB 14/10 15 Sit Ups Max Hang DB Power Cleans 35/20s Rx+ 25 WB 20 TTB PC 135-185-225-255Read 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 Shuttle Runs 10 Stepping Burpees 10 S-DB Alt Hang Squat Cleans 3 Shuttle Runs 8 Regular Burpees 8 DB HSC 3 Shuttle Runs 6 Fast Lateral Burpees 6 Goblet Squats w/ :03 Hold Metcon (Time) 2-4-6-8-10-12 Lateral “Pogo” Burpees Front Squats (155/105) 10 min capScale Burpee DBs/Less weight Rx+ 185/135 Strength Back Squat (Every 5:00 x 15:00 10 Reps) Set 1: “feeler set” Set 2: heavy but doable Set 3: 8-9RM rangeRead more

Announcements March Announcements – Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14. – FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme. – Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th. – 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! CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 15 9 OHS 95/65 12 S-DB Box Step Up 24/20” 50/35 *alt complete roundsRx+ 115/85 D-DB 50/35s Strength Overhead Squat (Every :90 for 12:00 2 Reps) Build, with emphasis on bar path and control.Read more