Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit View Public Whiteboard Warm Up Barbell Prep Strength 2 Snatch Deadlift + 1 Snatch + 1 Hang Snatch (Build to a heavy) 20 min Metcon (Time) 2 rounds 5-4-3-2-1 Snatch (115/75) BMU C & J 16min cap Stimulus Snatch- Quick Singles BMU- 1-2 sets C & J – Quick Singles Target – 12-13minRX+ 135/95 Scaled/Masters 2 rounds 4-3-2-1 Snatch (95/65) RR C & JRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 4/4 SA DB Hang Power Clean (35/25) 25’ SA DB OH Lunge 4/4 SA DB Hang Power Clean 25’ SA DB OH Lunge 20 lateral hops over DBRX+ 50/35 Scaled/Masters 4/4 SA DB Hang Power Clean (20/15) 25′ Front Rack Lunge 4/4 SA DB Hang Power Clean 25′ Front Rack Lunge 20 lateral hops over line Cool Down ROMWODRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit View Public Whiteboard Warm Up 2 rounds 50’ Bear Crawl 50’ Crab Walk 50’ Walking Samson Review Bench Press Strength Bench Press (8-8-6-6-4-4) 20 min Metcon (No Measure) EMOM x 15 Min 1- 15/12 cal row Min 2- 12 V Ups Min 3- :30 push upRx+ 18/15 Cals 15 V Ups 12 Push Ups Scale/Masters :40 Row :30 Alt V Ups :20 Push UpsRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit View Public Whiteboard Warm Up 100m run 5 banded good mornings 5 up downs 100m run 5 KB DL 5 burpees 100m run 5 KBS 5 strict pull up/ring rows Review DL Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click hereScaled/Masters 6 DL (155/105) 7 up down/RR 10 KBS (35/25) 100m runRead more

Announcements Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day. CrossFit VU – CrossFit View Public Whiteboard Warm Up 3 rounds 20 DU or SU 5 WB DL 5 WB FS Barbell Prep Strength Front Squat (5 x 5 *last 2-3 sets RPE 8-9) 25 min Metcon (Time) For time DU 20-30-40-50-60 WB (20/14) 5-10-15-20-25 13 min capRX+ 30/20 Scaled/Masters 10-20-30-40-50 SU 5-10-12-15-20 WB (14/10)Read more