Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 SU or DU 10 PVC Pass Thru 10 PVC Around the World 5/5 Squat Reach Up 5/5 Samson :30 Downdog Review Snatch w/ PVC Strength 1 Power Snatch + 1 OHS (6 x 1) Working sets at 70-75% 15-18 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Hang Power Snatch (75/55) 3 OHS 30 DU *add 3 reps to the barbell movements each roundScaled Less weight 30 SURead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) 9/11 Memorial WOD Teams of 2 2001m row Into.. 9 rounds 11 DB Thrusters (35/20)(25/15) 11 Ab Mat Sit Ups 11 HR Push Ups 11 Box Jump (24/20) Into.. 2001m Row *split reps as needed 35 min capRX+ 50/35 HSPU TTB Scaled Less weight Step upsRead more

Announcements Upcoming Events for 2022: -Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace. -Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th. -JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed. -Christmas Party Gala, Friday, Dec 9th. 6pm-11pm. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 5 push up downdog 5 jumping air squat 5/5 straight leg kicks :30 plank Barbell Prep Strength Hang Power Clean + Jerk (5 x 1 ) 70-75% 1RM C & J Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m run 9 Deadlift (135/95)(95/65) 7 HPC 5 S2ORX+ 155/105 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Skill BMU Drills 15 min clockTransition Drill- https://youtu.be/NjseWnHc3PM Low Bar Lat Activation Drill- https://youtu.be/LFiip0-4_z8 Jump to Hollow Press off Box Hips to Bar BMU Finisher Metcon (No Measure) Tabata Abs 20 sec on/ 10 sec off x 8 Coaches choice Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 cossack squats 3/3 t spine rotations 3/3 bird dogs 10 wrist rocks Barbell Prep Strength Front Squat (4 x 3) 70% 72% 75% 75% Pause 3 sec in bottom on first rep 15-20 min Metcon Metcon (Time) For time 75 WB (20/14) Into.. 2 rounds 15-10-5 DB Hang Power Clean (35/20)(25/15) Pull Ups 16 min capRX+ 50/35 100 WB C2B Scaled Less weight RR Fewer repsRead more