Announcements Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.“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) 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) Workout Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight)-Rest 5:00 b/t Part 1 & Part 2- Metcon (Time) 2. FOR TIME* 40 Front Squats (135/95)|(95/65) 40/30 Cal Bike *Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees. (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Weight) IN TEAMS OF...Read more

Announcements Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.“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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 6 10 PVC Pass Thru 10 banded pull aparts 10 Glute Bridge 5/5 squat reach up Into.. Barbell Prep for Complex Strength Snatch Complex (7 x 1 ) 1 Snatch Pull + 1 Low Hang Snatch + OHSEvery 2 min x 7 sets *Build to 65-75% of 1RM for working sets or moderate *Leave room to build next week *Technique/Positions focus (Week 1 of 9) Cool Down 1:00 twisted cross 1:00 supine twist 1:00 standing straddle Optional Finisher Metcon (Time) ‘DB Randy’ w/ a twist For Time 75...Read more

Announcements Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.“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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 150m Row or 12/8 cal bike 20 Mountain Climbers 10 KB RDL 5 push ups Workout Metcon (Time) 4 ROUNDS FOR TIME 500/400m row or 30/20 cal bike 20 RKBS (70/53)(53/35) 12 Matador Dips (Score is Time) 20 min capRX+ Ring Dips Cool Down ROMWODRead more

Announcements Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.“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) 4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Sets 3/4 Skill Metcon (No Measure) 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* 1:00 Row (EZ) *Use a post or upright if needed to control the descent and ascent. -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK x 4 SETS 25 Russian KB Swings (70/53)|(53/35) 25/20 Cal Row...Read more

Announcements Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.“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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills 5-6 min Into.. :30 pigeon stretch :30 calf stretch :30 downdog Into.. 200m run 5/5 SA Ring Rows 35 SU/DU 5 inchworms Review rope climb/Wall Walk Metcon Metcon (Time) 3 rounds 600m run 5 rope climbs 100 DU 5 wall walks 25 min capRX+ Legless Scaled Supine to stand 10/10 SA Ring Rows Inchworms 150 SURead more