CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t Sets- *Weighted optional. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each set. (Score is Rounds + Reps) DB KG: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES* 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges *Partner 1 Works while Partner 2 Rests. Partners alternate ONLY...Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 40 sec on 20 sec off Min 1- Bike or Row Min 2- Alt DB Snatch (35/20)(25/15) Min 3- KB Goblet Squat (53/35)(35/26) Min 4- Sit UpsRX+ 50/35 70/53 TTBRead more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor + Raise 5 Burpees Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 3 Rope Climbs MIN 3 – Max DB Bench Press (AHAP)* MIN 4 – REST *Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps (Score is Reps)Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk *The Squat Cleans do not have to be done unbroken (Score is Weight) Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (135/95)|(95/65) or less *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs...Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating Leg Singles 12 Alt Heel Taps 12 No Push-Up Renegade Rows :30 Fast Single Unders Workout Metcon (Time) 5 ROUNDS FOR TIME 50 Double Unders 30′ DBL DB Crawl (50/35)|(35/20) 25 Double Unders 30 Sit-Ups (Score is Time) DB KG: (22.5/15)|(15/10) Finisher Metcon (Time) FOR TIME 100 DB Flutter Kicks *L+R = 1 Rep (Score is Time)Read more