Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome! CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) Superset #1 – Chest and Tri’s 40 sec on/ 20 sec off 5 cycles Flat DB Bench Press Single DB Overhead Tricep Extension -Rest 1 min- Superset #2- Back and Bi’s 5 cycles Banded Lat Pulldowns Med Ball Bicep Curls -Rest 1 min- Superset #3- Legs and Abs 5 cycles Step Ups w/ KB or bodyweight KB Side Chops (switch halfway) *Move for quality. Choose weights that allow you to keep moving during the 40 sec *Split up into groups and complete all 5 rounds before moving on. Clean up your equipmemt during the restRead more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – CrossFit View Public Whiteboard Metcon (Time) 4 RFT -250m Row -7 Over the Erg burpees -7 DB Clusters 50/35# (must be UB) **if you break that is 5 over the erg burpees on the spot**Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) Workout Metcon (Time) 4 ROUNDS FOR TIME 15 Toes to Bar 15 Deadlifts (225/155)|(155/105) 400m Run (Score is Time) KG BB: (100/70)|(70/55)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent Over Row (31X1) 5 Box Jumps* *Athletes must step down. Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 DB Front Squats (Athlete Choice) 1:00 Box Jumps (30/24)* 1:00 DB No Push-Up Renegade Rows 1:00 Hollow Hold 1:00 Rest *Athlete must step down from the box. (Score is Reps)Read more

Announcements WOD Events in Feburary: -Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus 12 Around the Worlds Into… 2 ROUNDS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats *Catch each Hang Power Snatch a little lower with each rep. Strength Snatch (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) *Power if you cannot squat snatch Workout Metcon (Time) FOR TIME 30 DB Devil’s Push Press* (35/25)(25/20) *1 Devil’s Press + 1 Push Press = 1 Rep -9:00 Hard Cap- (Score is Time) KG DB: (22.5/15)|(15/9)RX+ 50/35 Scaled Less...Read more