Announcements Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun. RSPV on FB event please. https://fb.me/e/4i9Yv0wVa CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) *Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh. -40:00 Hard Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Team Run 2 Miles** 120...Read more

Announcements Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia. Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun. RSPV on FB event please. https://fb.me/e/4i9Yv0wVa CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 25 SU 10 banded good mornings 5/5 SA DB Press 5/5 Side Lunge w/ OH reach 5 up downs Metcon Fighting Spirit (Time) For Time: 8 Rounds: -3 Deadlifts 275#/185# -9 Burpee box jumps 24”/20” -4 Clean & Jerks 135#95# then Cash out: 85 double undersRX+ 315# DL 155# C&JRead more

Announcements Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia. Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun. RSPV on FB event please. https://fb.me/e/4i9Yv0wVa CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 500m Row w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00, swap for DB Box Step Ups Workout Metcon (No Measure) EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (30/20)|(20/10) MIN 2 – 20/15 Cal Row MIN 3 – 15 Toes to Bar MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20) MIN 5 – REST...Read more

Announcements Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia. Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun. RSPV on FB event please. https://fb.me/e/4i9Yv0wVa CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill Skill Metcon (No Measure) 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold *(30X1) Tempo Optional. (No Measure) Workout Metcon (1 Rounds for...Read more

Announcements Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia. Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun. RSPV on FB event please. https://fb.me/e/4i9Yv0wVa CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “Library TNG” Deadlift (Score is Weight) Workout GET A GRIP (Time) FOR TIME 6-9-12-15 Deadlift (315/225)|(225/155) 15-12-9-6 Bar Muscle-Up (Score is...Read more