FFL Free Community WOD


Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD

CrossFit VU – CrossFit

View Public Whiteboard


Metcon (Time)

Every 5:00 x 5 sets

Run 400m (2:00 cap)

6/6 Alt DB Snatch (35/20)(25/20)

8/8 Alt DB Reverse Lunges

*Hold DB in goblet

8 burpees over DB

*Score is slowest round

*Goal is to have ~45 sec of rest



200-300m run

less weight

Fewer burpees

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