Announcements 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 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill Skill Metcon (No Measure) 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold *(30X1) Tempo Optional. (No Measure) Workout Metcon (1 Rounds for...Read more

Announcements 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 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for “Library TNG” Deadlift (Score is Weight) Workout GET A GRIP (Time) FOR TIME 6-9-12-15 Deadlift (315/225)|(225/155) 15-12-9-6 Bar Muscle-Up (Score is...Read more

Announcements 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 10 MINUTES 1:00 Bike* 10 Box Step Overs 10 Push Up to Pike** *Increase pace each succeeding round. **When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep. Workout Metcon (AMRAP – Reps) 4 SETS FOR REPS 1:00 – Max DB Floor Press (50/35)|(35/20) 1:00 – Max Sit-Ups 1:00 – Max Box Jump Overs (24/20) 1:00 – Max Cal Bike -Rest...Read more

Announcements 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 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OHS Strength Hang Snatch (3-3-3-3-3) *Start Light and build to Moderate-Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) 14 Burpees Over Bar (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20)Read more

Announcements 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) ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect + Slow Ring or Body Rows Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 3 Strict Pull-Ups* 6 Hand Release Push-Ups** 12 Sit-Ups*** 24 Slam Balls (30/20)|(20/10) *Strict Chest to Bar optional **Deficit Push-Ups optional ***GHDSU optional (Score is Rounds + Reps) KG SB: (15/10)|(10/5) Partner...Read more