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 :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike** *2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges **2nd Round Perform 5 Pike Push-Ups Skill Metcon (No Measure) 3 SETS FOR QUALITY :30 Handstand Hold 3 Strict HSPU Lowers (:03 Descent) 10 Slow Narrow Stance Air Squats (No Measure) Workout Metcon (AMRAP...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 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