CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 40 sec on 20 sec off Min 1- Bike or Row Min 2- Tuck Hold Min 3- KB RDL Metcon Metcon (AMRAP – Reps) 20 sec on/ 10 sec off x 8 Tabata 1- Row Tabata 2- Bike Tabata 3- Ab Mat Sit ups Tabata 4- RKBS Tabata 5- Plank Rest 1 min b/t Tabata’sRead more

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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 View Public WhiteboardRead more

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 Nov 2021 Veteran’s Day week was last Murph wod. Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that. This wod brief will take a 15-20 mins so please don’t miss out. Then quickly warm up then off to the first mile. 5am/830am/5pm NO LIMIT ON TODAY’S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereIf you have never done Murph...Read more

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 In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor. The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 View Public Whiteboard Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereScaled 800m run 1k row 800m run **if biking is needed, 3:1 ration Bike to run. -3 miles...Read more