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

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.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 ROUNDS 1:00 Row 10 Scap Pull-Ups 8/8 SA DB Turkish Sit-Up 6/6 SA DB Front Rack Lunge* *Perform a SA Overhead Lunge in the 2nd Round Extended Warm-up Metcon (Weight) 2-3 SETS FOR QUALITY 3/3 Turkish Get-Ups 8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)* *Staggered stance and lean non-rowing arm on own thigh. (Score is Weight) Workout Metcon (No Measure) FOR QUALITY 5-10-15-10-5 Strict Pull-Ups* 10-20-30-20-10 Strict Sit-Ups** 20-40-60-40-20 Cal Row*** *Chest to Bar...Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.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 ROUNDS 1:00 Bike 10 Groiners + Twist 10 PVC Pass Through 10 PVC Back Squat* *Perform 8 PVC OHS in the 2nd Round Strength Overhead Squat (Moderate 5-Rep ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Overhead Squat *Bar Comes from the Ground or Rack. (Score is Weight) -No Additional Rest b/t Parts- Thruster (Moderate 5-Rep ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Thruster *Bar Comes from the Ground. (Score is...Read more