Announcements HERO Week is upon us! Normal schedule until Friday. Friday (Murph): 5am/830am/5pm classes Saturday & Monday Closed in observance of Memorial Day. CrossFit VU – CrossFit On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The @31heroes workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. 1. Army Sergeant Alexander J Bennett 2. Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL 3. Chief Petty Officer, SEAL Brian R Bill 4. Air Force Para Rescue Tech Sergeant, John W Brown, 5. Chief Petty Officer, SEAL Christopher G. Campbell 6. Army Chief Warrant Officer 4, David R Carter 7. PO1, Information Systems Technician, Jared...Read more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 Buy In: 800m run Max rounds of ‘Ellen’ 20 burpees 21 Alt DB Snatch (35/20)(25/15) 12 Dual DB Thrusters*partition as needed RX+ 50/35 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU 5 WB Push Press 3/3 groiners 20 SU 5 WB Front Squat 3/3 Straight leg kicks 20 SU 5 Clean High Pull 5 Power Clean 5 1 1/4 Front Squat Strength One and a Quarter Front Squat (4 x 2 ) Demo- https://youtu.be/o2KmXp6EXlY15 min clock Working sets at 65-68% Metcon Metcon (Weight) EMOM x 12 Min 1- 14 WB (20/14)(14/10) Min 2- 5 TNG Power Clean (building) Min 3- 40 DU Score is final weight on TNG Power CleanRX+ 18 WB 50 DU Scaled Fewer WB 80 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25′ bear crawl 25′ broad jump 25′ Samson 5 ring rows 5/5 Standing Single Leg lifts w/ hold 5/5 shoulders taps Review movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 150′ sled push (mod) 8-10 Inverted BB Pull Up 10/10 Pike Leg Lifts over KB :30 moutain climbers -Rest 30 sec after each round- Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 3 inchworms 5 tuck ups 3 Snatch High Pull 3 BTN Snatch PP 3 OHS Review complex Strength Power Snatch Complex (1 x 1) 1 Power Snatch + 1 Snatch BalanceSlightly heavier than last week (63-68%) 15 min clock Metcon Metcon (AMRAP – Reps) Every 2:30 x 4 sets 4 Wall Walks (1:20 cap) 20 Ab Mat Sit ups Max Power Snatch in time remaining (115/85)(95/65) -rest 1 min b/t sets- *goal is to have atleast 30 sec on the barRX+ 135/95 6 wall walks Scaled Inchworms Halfway up wall Less weightRead more