CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) Workout Metcon (Time) FOR TIME 2 SETS 20 Back Squats (135/95)|(95/65) 10 Toes to Bar Immediately Into… 60 Burpees Over Bar Immediately Into… 2 SETS 10 Back Squats (185/135)|(135/95) 20 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45) Partner Workout Option Metcon (Time) FOR TIME 2 SETS 40 Back Squats (135/95)|(95/65) 20 Toes to Bar Immediately Into… 120 Burpees Over Bar Immediately Into… 2 SETS 20 Back Squats (185/135)|(135/95) 40 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45)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 Warm-up Warm-up (No Measure) 2:00 Row or Bike Into… 2 ROUNDS 10 Groiners 5/5 SA DB Deadlift 5/5 SA DB Strict Press 5 DB Goblet Squats 1 Round 5/5 DB Snatch 5 DB Front Squat *Start 1:00 EZ, :30 Moderate, :30 Hard Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Max Alt DB Snatch (35/25)(25/20) 1:00 – Max DB Front Squats (35/25)(25/20) 1:00 – Max Cal Bike Or Row -Rest 1:00 b/t Sets- (Score is Reps)RX + 50/35 Scaled Less weight Single DB for squats Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll...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) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout “BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active Squat Hold w/ WB* *Everytime you break 5 Push-Ups -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10)...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 Bring it in to get er done! Lets say goodbye to 2020 with a BIG bang of a workout and move into 2021 in hopes of a better year. View Public Whiteboard Metcon (Time) 12 months of Pain, For time: Buy in: 800m run Jan 31- Jumping Lunges/Step back lunges Feb 29- HSPU/ HR Push ups Mar 31- Air squats Apr 30- Box jumps 24/20″ May 31- T2B Jun 30- Walking lunges Jul 31- Pull ups/C2B Aug 31- KBS 53/35# Sept 30- Abmat sit ups Oct 31- WBS 20/14# Nov 30- DUBs Dec 31- Burpeesif its raining and you cant run in...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 Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L) MIN 5 – :30 Single Unders + :30 Dubs or dub attempts Strength Push Press (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Push Press (Score is Weight) Workout Metcon (10 Rounds for time) 10 SETS 8 Push Press (95/65)|(65/45) 24 Double Unders...Read more