Announcements Closed Monday Sept 6th in observance of Labor day. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into.. :30 pigeon stretch L/R :30 lizard stretch L/R Into… Halo Into.. 1 ROUND… 5 Tempo Back Squat (32X1) Strength Back Squat ( Heavy 1-Rep) ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 9 of 9 (Score is Weight) Cool Down Foam Roll Quads/Glutes/Hamstrings Workout Metcon (Time) **Optional after class 4 ROUNDS FOR TIME 200m run 20 Wall Balls (20/14)|(14/10) (Score is Time) 12 min capRX+ 5 rounds Scaled Fewer cals 10-15 WBRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 cardio of your choice 5/5 Samson 7 Superman 10/10 Paloff press Workout Metcon (Time) 4 Rounds for Quality 2 min cardio of choice 10/10 jumping lunges :30 DBL KB Front Rack hold 8/8 KB Side Chops -Rest :30 sec between rounds- 20 min cap Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Metcon Whiskey 9 (Time) For Time: with a partner 800m Run the 2 Rounds of: -35 Burpee pull ups -34 Box step ups 24/20″ -69 KBS 53/35# -800m Run w/ KB 53/35#RX+ Wear a vest 20/14 Scaled Less weight Burpee RR 400m runRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40 Double Unders 20 Sit-Ups 10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t Sets- *Pick up where you left off. (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off)* MOVT 1 – Weighted Deadbugs** MOVT 2 – Superman Hold *Alternating movements **Hold DB at extension over chest and alternate legs back and forth. (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL. Strength Deadlift (Heavy 1-Rep) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 9 of 9 (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME* 10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20) 16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-Downs. (Score is Time) KG DB: (22.5/15)|(15/10) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Twisted...Read more