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 WhiteboardRead 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) JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press 5 Slam Ball Ground to OH 7 Scap Push-Ups 5 Knee Push-Ups Strength Bench Press (12-10-8-6*) *Start Moderate then build to Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 10 Double Unders* 15 Slam Balls (20/10) 10 Hand Release Push-Ups -Rest 2:00 b/t Sets- *Double Unders increase by 10 reps every Round. 10-20-30-40 etc. **Restart the second AMRAP at 10 Dubs. (Score is Rounds...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) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs + Back (No Measure)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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run 12 Deadbugs 12 Bird Dogs 35 Single Unders At the 3:30 Mark Switch too 100m Run 10 Alt. V-Ups 12 Leg Sweeps 30 Double Unders Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap Scaled 200m run 40-30-20-10 2:1 SU Post-Workout Strength Metcon (No Measure) 3-4 SETS FOR QUALITY 15 DB Glute Bridge (Athlete Choice) 15 banded pull aparts -Rest 1:00 b/t Sets- (Score is Weight)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) 2 SETS (Get as far as you can…) :45 Bike @ Easy Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups Into… 2 SETS :30 Bike @ Hard Pace 8 Up-Downs 8 RDL 8 Box Jumps Strength Deadlift (5-Rep Heavy ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 5-Rep TNG Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 30 Box Jumps (20) 20/15 Cal Bike 10 Deadlifts (315/205)|(225/155) (Score is Rounds + Reps) KG BB: (143/93)|(100/70)Read more