Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps *Increase the pace on the bike each round Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Strict RMU or Strict False Grip Ring Row Immediately Into… ON A 5:00 RUNNING CLOCK… Practice Connecting RMU Together via Kipping or Transition Work (No Measure) Workout Metcon (AMRAP – Reps) 3 SETS FOR REPS 40/30 Cal Bike Max Reps Unbroken Ring Muscle-Ups or Ring Rows* 15 Burpee to Target :30 Single KB Front Rack Hold (R) (70/53)|(53/35) :30 Single KB...Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 5 MINUTES 15 Box Jumps (24/20) 20 Sumo Deadlifts (185/135)|(135/95)* 10 Handstand Push-Ups -Rest 2:00 b/t Sets- *The Sumo Deadlift reps decrease by 5 each Set. Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top. BB1: (185/135)|(135/95) BB2: (225/155)|(155/105) BB3: (255/175)|(175/115) BB4: (275/185)|(185/135) (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU...Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat (50/35)|(35/20) C2B Pull-Up *After each full set, complete 10 Up-Downs Gymnastic Kip Preferred (Score is Time) KG DB: (22.5/15)|(15/10)Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS Extended Warm-up Metcon (No Measure) FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Press 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Push Press 200m Nasal Breathing Only Jog 10 Heaving Power Snatch Balance (No Measure) Workout Metcon (Time) 3 ROUNDS FOR TIME 10 Power Snatch (135/95)|(95/65) 400m Run (Score is Time) KG BB: (60/42.5)|(42.5/30) Optional Finisher Metcon (AMRAP – Reps) 4 ROUNDS FOR REPS* :30 Plate Hollow Flutters :30 Plate Gun Hold *Must be done without setting the plate down at...Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of :10 Bar Hang 5 Scap Pull-Ups :10 Bar Hang 10 Tuck-Ups 10 Push-Ups Skill Metcon (No Measure) 2 SETS FOR QUALITY* 3-5 Strict Knee Raise 3-5 Strict Toes to Bar 3-5 Kipping Knee Raise 3-5 Kipping Toes to Bar *Athlete can jump down between movements. -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :50 Max DB Renegade Rows (50/35)|(35/20)* MIN 2 – :50 Max Toes to Bar MIN 3 – 100m Weighted Run** *1-Rep of RR = Push-Up...Read more