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 Functional BodyBuilding Metcon (No Measure) 40 sec work/20 sec rest Superset #1 – 5 rounds Sandbag Zercher Squats(light-mod) Alt DB Snatch (light-mod) Superset #2 – 5 rounds Matador Dips Deep Pausing (2 sec at top) RR Superset #3- 5 rounds KB Side Chops KB Plank Taps –1:00 transition between supersets– *Complete all 5 rounds of the superset before moving on *If its a big class start split up and start on different supersets. Clean your equipment during transitionRead 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) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Workout Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air Squats 60 DB Step-Up (50/35)|(35/20)* *24/20″ Box (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Flutter Kicks 1:00 DB Hollow Hold -Rest as Needed b/t Sets- (No Measure)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) Open Gym! 40 min running clock Work on your skills/technique Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks 100m Jog 5 inch worms Into … 2 SETS 20 Single Unders 100m Run 5 up downs Workout Metcon (AMRAP – Reps) 7 SETS ON A 2:00 RUNNING CLOCK… 200m Run or 250m row 5 Burpees Max Double Unders in time remaining… -Rest :30 b/t Sets- (Score is Reps) 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) 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