Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 10 DB Bent Over Row (Athlete Choice) 20 Single DB Crush Grip Curl 20 Alt. DB Slides 10 Single DB Lateral Box Step Overs (20)* 1:00 Plank Option** -Rest 1:30 b/t...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (Time) Every 5:00 x 5 sets Run 400m (2:00 cap) 6/6 Alt DB Snatch (35/20)(25/20) 8/8 Alt DB Reverse Lunges *Hold DB in goblet 8 burpees over DB *Score is slowest round *Goal is to have ~45 sec of restRX+ 50/35 Scaled 200-300m run less weight Fewer burpeesRead more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Strength Bench Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press (Score is Weight) Workout Metcon (Time) FOR TIME 100 Double Unders 50 Push-Up 75 Double Unders 25 Push-Ups 75 Russian KB Swing (70/53)|(53/35) 50 Double Unders 50 Push-Ups 25 Double Unders 25 Push-Ups (Score...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Strength Metcon (Weight) EMOM x 5 MINUTES 1 Snatch Deadlift + 1 Hang Power Snatch (Below the Knee) + 1 Power Snatch *Weight stays Moderate for all sets. Should be close to workout weight. (Score is Weight)-Rest 2:00 b/t Part 1 & Part 2- Metcon (No Measure) ON A 5:00 RUNNING CLOCK…...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement) Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk 4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement) High Knees Butt Kickers Single Leg Hop (L) Single Leg Hop (R) 50m Run (Light-Mod Pace) 50m Run (Mod-Fast Pace) Into… 2-3 ROUNDS (4:00 Cap) 10 Wall Ball Push Press 10 WB Front Rack Lunges 10 Box Step Overs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES...Read more