Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :40 Cardio of Choice Min 2 – :30 SeeSaw Bent Over Row Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps Workout Metcon (No Measure) EMOM x 20 MINUTES MIN 1 – :50 Plank* MIN 2 – :50 Cardio of Choice 1 MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20) MIN 4 – :50 Cardio of Choice 2 MIN 5 – :50 DB Heel Taps *Round 1: Front Plank (Elbows or Hands) Round 2: Side Plank (R) Round 3: Side Plank (L) Round 4: Reverse Plank (No Measure) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) 2:00 Forward Fold 1:00 Elbow to Instep (R) 1:00 Elbow...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row* 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** *Increase pace each Round (EZ → Mod → Hard) **Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats Strength Back Squat (6-6-6-6) Tempo (2121) @ Heavy -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 9-15-21-27-21-15-9* Cal Row KB Goblet Squats (70/53)|(53/35) *Alt. Calories: 7-12-15-21-15-12-7 (Score is Time) KG KB: (32/24)|(24/16)Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Strength Metcon (Weight) EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat *Start Moderate & Build to Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 1 Power Snatch (Athlete Choice, AHAP)* 2 Burpee Box Jumps (30/24) 4 Handstand Push-Ups *Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses. (Score is Rounds + Reps) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict PressRead more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 round 5/5 worlds greatest 5 bootstrappers 5/5 SL Glute Bridge 5 push up down dog 5 scap pull ups 5 kip swings Into 1 round w/ empty BB 5 good morning 5/5 elbow punch 5 push press 5 front squat 5 thruster Into.. Review complex Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95...Read more

Announcements Holiday Hours: Thursday Dec 23: No 630pm Closed Dec 24-25. Thursday Dec 30: No 630pm Closed Dec 31-Jan 1, 2022. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges 5 Up Downs 5 DBL DB Deadlift 5 DB Hang Power Cleans Workout Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1&2 – 500/400m Row MIN 3&4 – 100m Run into Max Reps of…* MIN 5 – Walking Rest *EMOM is 5 Rounds Total… Round 1 – DB Up-Down (50/35)|(35/20) Round 2 – DB Suitcase Lunge** Round 3 – DB Power Clean Round 4 – DB Push Press Round 5 – DB Up-Down **Each...Read more