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 20 jumping jacks 5/5 squat reach ups 10 PVC Pass Thru + 5/5 Around the World 5/5 T- Spine twists 5/5 Samson Into.. Twisted Cross Stretch Into… Burgener Warm Up for Snatch Skill Snatch (Build to a heavy double ) *15 min running clock *Not a 2RM…this is just a primer for the WOD *Power or Squat Workout Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#Scaled Burpee Pull Ups or RR Power Snatch Less weight Finisher Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 Side...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) 2 min cardio Into… 1 round 8 bootstrappers 8/8 cossack squats 8/8 single leg glute bridge 8/8 bird dog 8 slow air squats Into.. Frog stretch Lizard Stretch *After warm up review back squat and begin building up to starting weight Strength Back Squat (1×2 / 1×2 / 1×2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *Take 10-12 min to build up to your first weight at 80% *As many reps as possible w/o failure on the last set…no more than 4-6. (Score is Weight) Workout...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) 2:00 Bike or Row (Increase pace every :30 starting at 50% effort) Into… 2 rounds 8/8 Split Squat 5 Slow RDL (empty BB) Into… 2 rounds :30 hard bike/row 5 DL (with weight) 5 sit ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Bike or 50/40 cal row 30 Sit-Ups 20 Walking Lunges 10 deadlifts (185/125)(155/105) or less (Score is Rounds + Reps)RX+ 225/175 Scaled 30/20 cal bike 40/30 cal row Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows...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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep Extension -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB Push Press (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 DB...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 – 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