Announcements 9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.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 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups...Read more

Announcements 9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.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) 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch...Read more

Announcements 9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.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) 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean Skill Metcon (No Measure) 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5...Read more

Announcements 9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.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) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstraps MIN 5 – :45 DBL DB Seesaw Row...Read more

Announcements 9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.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) Make sure your bar is ready to rock! 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *increase pace each round Review Push Jerk Strength Push Jerk (3.3.3.3.3.) Build to a heavy triple. Not a max. 15 min clock Metcon Metcon...Read more