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) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Skill Metcon (No Measure) 3 SETS FOR QUALITY 4 Hang Snatch High Pull + 3 Hang Muscle Snatch + 2 Overhead Squat + 1 Hang Squat Snatch *Sets 1 / 2 with empty barbell. Set 3 with light load. (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 500/400m Row 9 Hang Squat Snatches...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 WhiteboardRead 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 – 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