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 Warm-up Warm-up (No Measure) 5/5 worlds greatest 5 bootstrappers 10 glute bridge 5 inch worm w/ push up 5/5 thoracic rotation Into.. Barbell Prep Strength Hang Squat Clean + Jerk (1 x 1) 1 Hang Squat Clean + 1 Jerk15 min clock Build to a heavy 1 rep Metcon Metcon (Weight) 5 HSC + 1 Jerk 4 HSC + 2 Jerk 3 HSC + 3 Jerk 2 HSC + 4 Jerk 1 HSC + 5 Jerk Rest 1:00 Repeat in reverse (135/95)(95/65) 12 min cap *Each complex should be unbrokenRX+ 155/105 Cool Down 5 min foam roll head to toeRead 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 (Time) ’12 months of Pain’ For Time: Buy In: 1011m Run Jan 31- Jumping Lunges or Step Back Lunges Feb 28- HSPU/HR Push Ups 2 plate March 31- Air Squats April 30- Box Jumps 24/20″ May 31- TTB June 30- Walking Lunges July 31- Pull Ups/C2B August 31- KBS (53/35) September 30- Ab mat sit ups October 31- WBS (20/14) November 30- DU December 31- Burpees Cash out: 1011m Run40 min cap RX+ 70/53 30/20Read 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) FOR QUALITY 1:00 Bike (EZ) 1:00 Hollow Hold :30 Bike (Hard) 1:00 Supermans 1:00 Bike (EZ) 1:00 Tuck-Ups Skill Metcon (No Measure) 3 SETS 10-15 Kipping Knee Raise Into… 1:00 Cal Bike* *Increasing effort each Sets. -Rest 1:30 b/t Sets- (No Measure) Workout Metcon (Time) 1. ON A 5:00 RUNNING CLOCK… 50/40 Cal Bike Rest in Time Remaining… (Score is Time)Immediately Into… Metcon (AMRAP – Rounds and Reps) 2. AMRAP x 8 MINUTES 20 KB Swings (53/35)|(35/26) 10 Toes to Bar (Score is Rounds + Reps)Immediately Into… Metcon (Time) 3. ON A 5:00 RUNNING CLOCK… 50/40 Cal Bike Rest in Time Remaining… (Score is Time) KG KB: (24/16)|(16/12)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) EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm Haulers OR Moose Antlers MIN 4 – 20s Step Ups + 20s Push Presses MIN 5 – 45s Inch Worm Push Ups Workout THE 2022 EXPERIENCE (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES* 22 Box Step-Ups (24/20) 22 Push Press (115/75)|(75/55) *Every 3:00 including 3,2,1 go…perform 22 Sit-Ups (Score is Rounds and Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 200m Nasal Breathing Only Walk 3:00 Flow Between Downward Dog and Seal Pose (No Measure)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 WhiteboardRead more