Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Closed Monday Oct 10 In observance of Columbus/indigenous people day CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min row or bike 3/3 worlds greatest 3 push up downdog 5 BB deadlifts 5 BB strict press 5 BB front squat Review C & J Strength Clean and Jerk Build to a heavy 5 rep TNG 15 min clock Metcon Metcon (No Measure) EMOM x 15 Min 1- 4 HPC + 4 S2O + 4 Deadlifts (115/85) (95/65) Min 2- 40 DU Min 3- 10 Pull Ups RX + 6 BMU 5 reps on Min 1 135/95 Scaled Less weight 80 SU RRRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Closed Monday Oct 10 In observance of Columbus/indigenous people day CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 5-6 rounds 1:30 cardio 1:00 1 Arm Sliders (switch sides halfway) (https://youtu.be/gjiro16qrqU) :30 Seated Banded Row rest as needed b/T rounds Cool Down ROMWODRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. Closed Monday Oct 10 In observance of Columbus/indigenous people day CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3/3 box step ups 5/5 deadbugs 10 glute bridge 5 cat/cow Barbell Prep Strength Front Squat (3 x 2 ) 2 x 4 @ 80% 2 x 3 @ 83-85% 2 x 2 @ 88-90% 20 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Alt DB Snatch (35/25)(20/15) 9 TTB 6 Single DB Box Step Overs (24/20) RX+ 50/35 DBL DB Step Overs Scaled Less weight HKRRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min hurdler stretch 1 min calf stretch 200m run 250/200m row or 15/12 cal bike 25 DU or SU 10 up downs Metcon Metcon (Time) For time 800m run 500/400 m row or 30/25 cal bike 100 DU 75 HR Push Ups 100 DU 500/400m row 800m run 30 min cap RX+ HSPU Scaled 400m run Plate Push Ups SURead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 T Spine Rotations 5 WB Front Squats 3/3 groiners 5 WB Push Press Barbell Prep Strength Snatch (5 x 1) 3 @ 80% 2 @ 85% 5 x 1 @ 90-95% 20 min clock Metcon Metcon (Time) 10 Rounds for Time 10 WB (20/14) 3 Power Snatch (135/95)(95/65) RX+ 15 WB 165/105 15 min capRead more