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) 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Strength Bench Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press (Score is Weight) Workout Metcon (Time) FOR TIME 100 Double Unders 50 Push-Up 75 Double Unders 25 Push-Ups 75 Russian KB Swing (70/53)|(53/35) 50 Double Unders 50 Push-Ups 25 Double Unders 25 Push-Ups (Score...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) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Strength Metcon (Weight) EMOM x 5 MINUTES 1 Snatch Deadlift + 1 Hang Power Snatch (Below the Knee) + 1 Power Snatch *Weight stays Moderate for all sets. Should be close to workout weight. (Score is Weight)-Rest 2:00 b/t Part 1 & Part 2- Metcon (No Measure) ON A 5:00 RUNNING CLOCK…...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) 4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement) Knees to Chest Heels to Butt Figure 4 Lunge with a Twist Toe Walk Heel Walk 4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement) High Knees Butt Kickers Single Leg Hop (L) Single Leg Hop (R) 50m Run (Light-Mod Pace) 50m Run (Mod-Fast Pace) Into… 2-3 ROUNDS (4:00 Cap) 10 Wall Ball Push Press 10 WB Front Rack Lunges 10 Box Step Overs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES...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) AMRAP x 8 MINUTES :45 Bike* :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs** *Athletes increase the pace each round **Option to switch to Burpees at 4:00 mark Skill Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Rope Climb Practice Option* MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options… Rope Pull-Ups Rope Hanging Knee Raise Clamp to Stand Rope Climb (No Measure) Workout Metcon (1 Rounds for time) 4...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) 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @ Hard Pace 10 Single DB Front Squats 10 Single DB Strict PressCOACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster-Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 1000/800m Row 15 Thruster-Jerk (155/105)|(115/75) 750/500m Row...Read more