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 SETS 30 Single Unders 8 Scap Pull-Ups 8 Kip Swings 8 Strict Knee Raises Into… 3 SETS 30 Single Unders 8 Slam Ball Deadlifts 8 Slam Ball Curl to Press 8 Up-Downs Workout Metcon (Time) FOR TIME 100 Double Unders Immediately Into… 2-4-6-8-10-12-14-16-18-20 Slam Balls (30/20)|(20/10) 10-9-8-7-6-5-4-3-2-1 Toes to Bar Immediately Into… 100 Double Unders (Score is TIme) SB KG: (15/10)|(10/5) Finisher Metcon (AMRAP – Reps) “TABATA” 6 SETS (20 ON/:10 OFF) MOVT 1 – Single DB Crush...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) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8 Burpees to Target* 8 Waist to Overhead (95/65)|(65/45) 50 Air Squats -Rest 1:30- AMRAP x 6 MINUTES 6 Burpees to Target 6 Waist to Overhead 40...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) 1 ROUND 25’ Toy Soldiers 25’ Knee Hugs 25’ Quad Pulls 25’ Samson Lunges 10 Scap Pull Ups 10 Box Step Ups 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Toe Walk 25’ Heel Walk 10 Scap Pull Ups 10 Box Jumps Skill Metcon (No Measure) 3 SETS FOR QUALITY 5-7 Kip Swings :20 Active Bar Hang Immediately Into… 3 SETS FOR QUALITY 3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top (No Measure) Workout COMBUSTION (Time) FOR...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 – CrossFit View Public WhiteboardRead 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) AMRAP x 8 MINUTES* 24 Singles 16 Shoulder Taps 8 Up-Downs 8 Wide Stance Good Mornings :30 Tuck Hold *At 4:00 adjust movements to: 24 Double Unders/Attempts 4 Inchworms + Push-Up 4 Up-Downs + Broad Jump 4/4 Staggered Stance Good Mornings :30 Hollow Hold Strength Sumo Deadlift (7-5-3*) *Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – 40...Read more