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) 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs Strength Deadlift (5RM) ON A 20:00 RUNNING CLOCK… Find a 5RM Deadlift wear a belt when going maximal! Be sure if you are still new or developing you work towards a Technical max. That means you need to learn to keep your body tight in positions. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45) 11 Back Rack Reverse Lunges 11 Up-Downs 22 Tuck-Ups (Score is Rounds...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) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run Strength Clean and Jerk (Build to a Mod-Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 18:00 RUNNING CLOCK… 800m Run 20 Clean & Jerks (115/75)|(75/55) 400m Run 20 Clean & Jerks (135/95)|(95/65) 200m Run...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) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18...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 Today when everyone arrives we will make the workout together! Coach Reece will help design the workout as you all come up with movements to do. View Public WhiteboardRead 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 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Bird Dogs 10 Deadbugs Into… ON A 7:00 CLOCK… 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Bike in the Remaining Time *Lunge and twist towards front leg **10 steps to the Right, 10 steps to the Left Workout Metcon (No Measure) 3 SETS FOR QUALITY 30/25 Cal Bike 20 Back Rack Lunges (95/65)|(65/45) 1:00 Wall Sit 1:00 Quad Crawl 1:00 Weighted Russian Twists (Athlete Choice) -Rest as needed b/t Sets- (No Measure)Read more