CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Tabata #1- 8 rounds 20 sec on/ 10 sec off Rotate between the exercises 1)Hollow Body Flutter Kicks 2) Mountain climbers (knee towards opposite elbow) -Rest 1 min- Tabata #2- 8 rounds 20 sec on/ 10 sec off 1) Side Plank Crunch Left 2) Side Plank Crunch Right -Rest 1 min- Tabata #3- 8 rounds 20 sec on/ 10 sec off 1) Straight Leg sit up w/ arms extended 2) Seated Toe TouchesFlutter Kicks/Mountain climbers demo- https://youtu.be/4U4ZNrubW6Y Side Plank Crunch Demo https://youtu.be/Ltm1jI0pgP0 Straight Leg Sit Up Demo https://youtu.be/lJMA4Cr1D60 Seated Toe Touch Demo https://youtu.be/Kr7_nne1A4sRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t Sets- *Weighted optional. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest 1:00 b/t Sets- *Pick up where you left off each set. (Score is Rounds + Reps) DB KG: (15/10)|(10/7.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES* 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges *Partner 1 Works while Partner 2 Rests. Partners alternate ONLY...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) AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor + Raise 5 Burpees Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 200m Run MIN 2 – 3 Rope Climbs MIN 3 – Max DB Bench Press (AHAP)* MIN 4 – REST *Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps (Score is Reps)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 Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 40 sec on 20 sec off Min 1- Bike or Row Min 2- Alt DB Snatch (35/20)(25/15) Min 3- KB Goblet Squat (53/35)(35/26) Min 4- Sit UpsRX+ 50/35 70/53 TTBRead 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) 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk *The Squat Cleans do not have to be done unbroken (Score is Weight) Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (135/95)|(95/65) or less *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs...Read more