Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 20 40 sec on 20 sec off Min 1- Bike or Row Min 2- Alt DB Snatch (35/20)(25/15) Min 3- KB Goblet Squat (53/35)(35/26) Min 4- Sit UpsRX+ 50/35 70/53 TTBRead more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk *The Squat Cleans do not have to be done unbroken (Score is Weight) Workout “CALIFORNIA LOVE” (Time) FOR TIME 30 Squat Clean & Jerk* (135/95)|(95/65) or less *Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs...Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating Leg Singles 12 Alt Heel Taps 12 No Push-Up Renegade Rows :30 Fast Single Unders Workout Metcon (Time) 5 ROUNDS FOR TIME 50 Double Unders 30′ DBL DB Crawl (50/35)|(35/20) 25 Double Unders 30 Sit-Ups (Score is Time) DB KG: (22.5/15)|(15/10) Finisher Metcon (Time) FOR TIME 100 DB Flutter Kicks *L+R = 1 Rep (Score is Time)Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike** *2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges **2nd Round Perform 5 Pike Push-Ups Skill Metcon (No Measure) 3 SETS FOR QUALITY :30 Handstand Hold 3 Strict HSPU Lowers (:03 Descent) 10 Slow Narrow Stance Air Squats (No Measure) Workout Metcon (AMRAP...Read more

Announcements First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 worlds greatest 5 bootstrappers 10 glute bridge 5 inch worm w/ push up 5/5 thoracic rotation Into.. Barbell Prep Strength Hang Squat Clean + Jerk (1 x 1) 1 Hang Squat Clean + 1 Jerk15 min clock Build to a heavy 1 rep Metcon Metcon (Weight) 5 HSC + 1 Jerk 4 HSC + 2 Jerk 3 HSC + 3 Jerk 2 HSC + 4 Jerk 1 HSC + 5 Jerk Rest 1:00 Repeat in reverse (135/95)(95/65) 12 min cap *Each complex should be unbrokenRX+ 155/105 Cool Down 5 min foam roll head to toeRead more