CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30 Singles → 30 Double Unders/Attempts * Wrap a light band around the knees ** Band...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Into… 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups Workout Metcon (Time) FOR TIME 800m...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs Strength Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed...Read More

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the top of each rep) 1:00 Plank *In time remaining, begin building up to the Workout...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – CrossFit...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More

Announcements Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11. CrossFit VU – NC60...Read More