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

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