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) CHIPPER STYLE WARM-UP 2 SETS 100m Run 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up in Round 2… 100m Run 8 Lunge + Twist 8 V-Ups 8 Kip Swings 8 Knee Push-Ups 4 Burpees Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Bike @ Moderate Pace MIN 2 – :45 Flow Stretching* *Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45. (No...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 Army First Lieutenant Omar J. Vazquez died in Southern Iraq on April 22, 2011 of wounds sustained when insurgents attacked his unit with an improvised explosive device. He was assigned to Fox Troup, 2nd Squadron, 3rd Armored Cavalry Regiment, Fort Hood, Texas. He and his unit were supporting Operation New Dawn. 1LT Vazquez was posthumously awarded the Purple Heart and Bronze Star, the Global War on Terrorism Service Medal, the Operation Iraqi Freedom Medal and the Combat Action Badge. Twenty-five year old Omar was from Hamilton, New Jersey. He grew up in Trenton...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) 100m Jog Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout. **During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting...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 Army Sgt. 1st Class Adrian M. Elizalde died August 23, 2007 serving during Operation Iraqi Freedom. Elizalde, 30, of North Bend, OR; assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), Fort Lewis, WA; died Aug. 23 in Baghdad of wounds sustained from an IED. Also killed was Sgt. 1st Class Michael J. Tully. Elizalde joined the Army in 1996, one year after graduating from North Bend High School. He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace. This Hero WOD was originally posted by CrossFit’s...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) AMRAP x 7 MINUTES 100m run :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees Then prep with Line Drills (25’ each movement)… Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Karaokes (Down and Back) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 21 Sit-Ups* 15 Pull-Ups 9 Burpees *GHD Optional (Score is Time)Read more