Month: April 2019

ROWING + CINDY

CrossFit VU – CrossFit Courtesy of CFHQ 190202 View Public Whiteboard Warm-up Coaches will lead a general warm-up. If you are tight or sore from previous two days, foam roll and trigger point those areas. Metcon Metcon (Time) 3 rounds for time of: 750 meter row 4 rounds of Cindy 1 round of Cindy is …
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Sumo Deadlifts + Core Cash Out

CrossFit VU – CrossFit View Public Whiteboard Warm-up Get on a bike or rower for 2-3 minutes then foam roll your entire back side. Weightlifting Every 3 Minutes for 21 Minutes (7 sets) – Sumo Deadlifts x 4 Reps Sumo Deadlift (7 x 4) Accessory Work Metcon (No Measure) Tabata Core Work (2 Rounds) 30 …
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Pressing + WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll back (upper and lower) , trigger point shoulders and use COS to activate. Weightlifting Strict Press + 2 Push Press (5 x 3) Every 3 minutes for 5 sets complete one strict press + two push press. Build to today’s heavy set. Metcon Metcon (AMRAP …
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Friday Burner

Announcements Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend! CrossFit VU – CrossFit View Public Whiteboard Warm-up Start foam rolling hamstrings, glutes and low back when you come in. Coaches will lead some …
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Freestyle WOD + ROMWOD

Announcements Closed Saturday, 4/27, for Beach Brawl Comp at the beach! Come check out the action. Stop by the Ascent Protein tent as I will be selling and educating all weekend! CrossFit VU – CrossFit View Public Whiteboard Warm-up Foam roll the lower body and lats. Hit the calf’s really well. A: Metcon (Time) For …
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