Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Strength Metcon (Weight) EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat *Start Moderate & Build to Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 1 Power Snatch (Athlete Choice, AHAP)* 2 Burpee Box Jumps (30/24) 4 Handstand Push-Ups *Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses. (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict PressRead more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 round 5/5 worlds greatest 5 bootstrappers 5/5 SL Glute Bridge 5 push up down dog 5 scap pull ups 5 kip swings Into 1 round w/ empty BB 5 good morning 5/5 elbow punch 5 push press 5 front squat 5 thruster Into.. Review complex Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges 5 Up Downs 5 DBL DB Deadlift 5 DB Hang Power Cleans Workout Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1&2 – 500/400m Row MIN 3&4 – 100m Run into Max Reps of…* MIN 5 – Walking Rest *EMOM is 5 Rounds Total… Round 1 – DB Up-Down (50/35)|(35/20) Round 2 – DB Suitcase Lunge** Round 3 – DB Power Clean Round 4 – DB Push Press Round 5 – DB Up-Down **Each...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1 Set 5/5 Split Squats 10 Alternating Groiners 10 Scap Pull Ups 10 Ring Rows 5 Up Downs 1 Set 5/5 Curtsy Squats 20 Mountain Climbers 10 Kip Swings 10 False Grip Ring Rows 5 Inch Worm Push Ups 1 Set 10 Perfect Air Squats 10 Leg Swings Per Leg 10 Big Kip Swings 5 False Grip Ring Rows or Pull Ups 5 Burpees Workout Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Lats...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 6 Minute Running Clock… 400m run In time remaining AMRAP of * 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High Jump *First round with a PVC, from here move to a barbell. Strength Clean and Jerk (Heavy 1-Rep) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk* *Athlete Choice for Power or Squat (Score is Weight) Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead more