Announcements Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are. GYM closed for USAW CERT CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 100m run 3/3 SA Half Kneeling DB Press 5/5 PVC Around the World :15 hollow hold Strength Shoulder Press (1 x 1) 12-15 min Baseline testing for next cycle Metcon Metcon (Time) For time 400m run 30 Devils Press (35/20)(25/15) 400m run 13 min cap 500m row or 30/20 cal bike if its rainingRX+ 50/35 Scaled Less weightRead more

Announcements Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are. GYM closed for USAW CERT CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds :30 cardio 5/5 toe touch 5/5 shoulder taps Review movements Metcon Metcon (No Measure) 5-6 rounds for quality 1 min cardio of choice 5/5 SL KB RDL 8-10 ring push ups 15 hollow rocks 20 min cap Cool Down ROMWODRead more

Announcements Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are. GYM closed for USAW CERT CrossFit VU – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) 5 BB Goodmorning 3/3 worlds greatest 5 BB Strict Press 3/3 Cossack Squats 5 BB Deadlift 3/3 T Spine Rotation 5 BB Back Squat 3/3 Staight Leg Kicks 5 scap pull ups 5 kip swings Review BBMovements Take 8-10 min to build up in weight/practice gymnastics Warm-up Eye of the Tiger (AMRAP – Reps) ‘Eye of the Tiger’ 2 sets 1 min on 1 min off (each movement) Max back squats @ 50% 1RM Max Power Clean and Jerks Max Pull Ups Max deadlifts Max burpees Rest 2 min b/t setsRX+ 55% BMU Scaled Less weight Ring RowsRead more

Announcements Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are. GYM closed for USAW CERT CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 1 min row or bike 15 DU or SU 10 tuck ups 2 rounds 1 min row or bike 5 inchworms 5 KB DL 5 KB High Pull Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 50/40 cal row 50 DU 50 ab mat sit ups Rest 3 min AMRAP 13 50/35 cal bike 50 RKBS (53/35)(35/26) 50 up downsRX+ 70/53 Scaled 100 SU Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 3 rounds 3/3 groiners 5/5 deadbugs 10 banded pull aparts Review back squat Strength Back Squat (1 x 1) 1RM!! 25 min- 30 min Cool Down Foam roll/ stretchRead more