Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: with a partner row 2k and switch every 250m. Start at a slower pace and get faster each set. ** while waiting, stretch out/roll as needed. -10 ALT frankensteins -10 alt quad stretching -5 inchworms -3/3 worlds greatest. Warm-up (No Measure) Specific warm up 2 Rds of 3 reps of each movement building to your weight and feeling loose upon starting your workout. Metcon (No Measure) E2MOTM X 10 SETS MIN 0: 6/6 DB Hang Pwr Clean 2 OH + 6 BBJs MIN 2: 12 ALT DB Snatch + 5-8 reps strict Pull Ups...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (10:00 CAP) 12 Banded Pull-Aparts :30 Tuck Hold (On the floor) 9 Ring Rows :30 Alt. Box Step-Ups 6 Slow Push-Ups :30 Plank Rotations Extended Warm-up Metcon (No Measure) EMOM x 12 MINUTES* Min 1 – :40 Max L-Sit Hang or Knee Tuck Hang Min 2 – :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up MIn 3 – :40 Plank Hold *Athlete can come off the bar at any point then jump back up. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 12 DB...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Partner Up Run together then split up the box jumps and wall balls howeverRead more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 30 sec work/ 30 sec rest 4 cycles *Lower Body Heel elevated KB Goblet Squats SA KB Deadlift (switch halfway) Curtsy lunge (bodyweight or w/ KB) *Upper Body DB Arnold Press Banded BOR DB Bicep Curls *Abs Pike Raises Over KB Straight Leg sit ups Tuck Hold *Everybody will start with the first movement on lower body then move to the first movement on upper body then the first movement on abs. When you start over it will be the second movement. Finish the cycle with the third movement. *Stay light-mod on the weights...Read more

Announcements Dec Holiday Hours: Dec 23- NO 430pm class only Dec 24th & 25th- CLOSED Dec 26th- Open Saturday WOD @ 830 Dec 31 & Jan 1- CLOSED Jan 2- FFL Community WOD and opener to 2021 Jan 11- Start the Whole Life Challenge CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) Workout Metcon (Weight) EMOM x 10 MINUTES 5 Back Squat (Athlete’s Choice)* 10 Toes to Bar *Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack. (Score is Weight)Read more