Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Weight) 4 SETS 10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy) 15 Strict Ring or Box Dips (:01 Pause at Top) 10 Strict Toe to Bar or Knee to Chest -Rest 1:00 b/t Sets- (Score is Weight)...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) On a 35 min running clock… Complete as many Giant Sets as possible of… 100 foot Sandbag carry (bear hug) Bench Press- 5 reps SA DB OH lunge- 8/8 Plank Side Crunches- 8/8 *Pick a sandbag weight you can hold onto for the whole 100 feet * Build up on the bench press each round until you find a weight a mod/heavy weight you can consistently hit 5 reps each round *Complete 8 reps of the lunge with right hand OH and 8 with the left hand OHRead more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Open Gym 40 min running clock Work on your skills/technique Ask coaches for guidance Metcon Metcon (No Measure) EMOM x 20 45 sec work / 15 sec rest Min 1 – Deadlifts Min 2- Ab mat sit ups Min 3- Box Jumps Min 4 – Rest *Stay at a moderate weight on DL so you can get 12-15 reps each roundOptional WOD if you have nothing to work on for open gym time Cool Down ROMWODRead more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike or Row (Increase pace every :30 starting from EZ) Into… 2 SETS 5 Scap Push-Ups 5 Push-Up to Down Dog 5 Wall Ball Front Squats 5 Wall Ball Push Press Into… 1 round 5 HSPU or HR Push Ups 7 Wall Ball 10 cal row/8 cal bike (hard) Workout “TRYPTOPHAN” (Time) 5 ROUNDS FOR TIME* 11 Handstand Push-Ups or HR Push-Ups 21 Wall Balls (20/14)|(14/10) 20/15 Cal Bike or 25/20 cal row (Score is Time)RX + 6 rounds Scaled 5-8 HR Push-Up 10-15 WB 15/12 cal bike or 20/15 row Less weight *30...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 1 ROUND 10 Groiners 10 90/90 Hip Rotations 10/10 deadbugs Into… 1 ROUND w/PVC 5 Good Mornings + 5 Kang Squats Into.. Set up and review for back squat Strength Back Squat (1×4 / 1×4 / 1×4+) 25 min clock BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. Take 8-10 min to build up to your 70-75% Rest 2 min between working sets (Score is Weight) Cool Down 5 min Foam roll quads, glutes, and...Read more