Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – NCGO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Reps) EMOM x 6 MINUTES MIN 1 – :50 Jumping Lunges MIN...Read More

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (W/ Empty Barbell) (6:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 RDL 20 SU Into.. Burgener Warm up for Clean Strength Hang Power Clean (3-3-3-3) *Build...Read More

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal...Read More

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5...Read More

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch...Read More

Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into.. :30 pigeon stretch L/R :30 lizard stretch L/R Into… Halo Into.. 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON A 25:00 RUNNING CLOCK… Build to...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 cardio of your choice 5/5 Samson 7 Superman 10/10 Paloff press Workout Metcon (Time) 4 Rounds for Quality 2 min cardio of choice 10/10 jumping lunges :30 DBL KB Front Rack hold 8/8 KB Side Chops -Rest :30 sec...Read More

CrossFit VU – CrossFit View Public Whiteboard Metcon 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#RX+ Wear a vest 20/14 Scaled Less weight Burpee RR 400m runRead More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg...Read More