Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1:00 Row (ez) 10 Groiners 10 bootstrappers 10 Elbow Punches Into 2 Rounds :45 Row (mod) 10 Med Ball Front Squats 10 Med Ball Push Press 10 Bird Dogs Strength Front Squat (3×5*) Tempo (32X1) *Weight stays Moderate across all sets. (Score is Weight) Workout OPEN 19.1 (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 19 Wall Balls (20/14)|(14/10) 19 Cal Row (Score is Rounds + Reps) KG WB: (9/6)|(6/5)Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 100m RUN @ MOD PACE MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs MIN 3 – 12 KB Deadlifts + Max Bootstraps MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold Extended Warm-up Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice) MIN 2 – 2 Turkish Get-Ups (L) MIN 3 – :45 Double Under Practice (No...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) With an empty barbell… 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike to Push-Up :10 OH Active Barbell Hold *After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – CrossFit View Public WhiteboardRead more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (5:00 Cap)* 10 Alt. Groiners 10 Hang Position to Tall Shrug 10 PVC Pass Throughs (Wide Grip High Pulls in Set 2) 10 Behind the Neck Snatch Grip Shoulder Presses *Set 1 w/ PVC & Set 2 option for Barbell Workout Metcon (Time) FOR TIME 10-9-8-7-6-5-4-3-2-1* Hang Power Snatch (115/75)|(75/55) Burpee Over Bar *Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken. (Score is Time) KG BB:...Read more