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 Bike or Row (Increase pace every :30 starting from EZ) Into… 2 SETS 5 Scap Push-Ups 5 Push-Up to Down Dog 5 Wall Ball Front Squats 5 Wall Ball Push Press Into… 1 round 5 HSPU or HR Push Ups 7 Wall Ball 10 cal row/8 cal bike (hard) Workout “TRYPTOPHAN” (Time) 5 ROUNDS FOR TIME* 11 Handstand Push-Ups or HR Push-Ups 21 Wall Balls (20/14)|(14/10) 20/15 Cal Bike or 25/20 cal row (Score is Time)RX + 6 rounds Scaled 5-8 HR Push-Up 10-15 WB 15/12 cal bike or 20/15 row Less weight *30...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) Halo Into.. 1 ROUND 10 Groiners 10 90/90 Hip Rotations 10/10 deadbugs Into… 1 ROUND w/PVC 5 Good Mornings + 5 Kang Squats Into.. Set up and review for back squat Strength Back Squat (1×4 / 1×4 / 1×4+) 25 min clock BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8-10. Take 8-10 min to build up to your 70-75% Rest 2 min between working sets (Score is Weight) Cool Down 5 min Foam roll quads, glutes, and...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches After 3rd round start building up to workout weight for HPC Workout “BOGO” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders (Score is Rounds + Reps)RX + 155/105 Scaled Less weight Single Unders Optional Finisher Metcon (Time) FOR TIME 50 V Ups or Alt V Ups (Score is Time)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline Tempo Push-Ups (31X1)** *Keep Loading Moderate **Feet on (1) or (2) 45# Plates (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR REPS 1:00 – Max Back Rack Lunges (95/65)|(65/45) 1:00 – Max “Perfect” Push-Ups* 1:00 – Max Box Jumps (30/24)|(24/20) 1:00 – 150m Sprint -Rest 1:00 b/t Sets- *1111 Tempo on Push-Ups (Score is Reps)Read more

Announcements Thanksgiving Hours Weds 11/25- No 630pm Thurs 11/26- Closed Fri- 11/27 Closed Saturday- OPEN FOR A BIG Class and team WOD! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option for Push or Split Jerk. (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Toes to Bar 60 Jerks 100 Up-Down Over Bar *P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk. (Score is Time)Read more