Monday E2MOTM combos


Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm up:

with a partner row 2k and switch every 250m. Start at a slower pace and get faster each set.

** while waiting, stretch out/roll as needed.

-10 ALT frankensteins

-10 alt quad stretching

-5 inchworms

-3/3 worlds greatest.

Warm-up (No Measure)

Specific warm up

2 Rds of 3 reps of each movement building to your weight and feeling loose upon starting your workout.

Metcon (No Measure)


MIN 0: 6/6 DB Hang Pwr Clean 2 OH + 6 BBJs

MIN 2: 12 ALT DB Snatch + 5-8 reps strict Pull Ups

RX: DB 35/20# Box 24/20″

RX+: DB 50/35# C2B pull ups Box 24/20″

any time remaining in 2 mins is rest.