Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.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) AMRAP x 8 MINUTES* 24 Singles 16 Shoulder Taps 8 Up-Downs 8 Wide Stance Good Mornings :30 Tuck Hold *At 4:00 adjust movements to: 24 Double Unders/Attempts 4 Inchworms + Push-Up 4 Up-Downs + Broad Jump 4/4 Staggered Stance Good Mornings :30 Hollow Hold Strength Sumo Deadlift (7-5-3*) *Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold. (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – 40...Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.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 1:00 Row 20 Mountain Climbers 10 Scap Pull-Ups 10 Bent Over TYI’s* *ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.*COACHES NOTE*: Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace) Round 2 – Have athletes perform :30 Half Stroke with...Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.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) 2 ROUNDS 10 Scap Pull-Ups 10 Elbow Punches 8 Step ups 1-2 ROUNDS 10 Kip Swings 10 Tuck Ups 8 Box Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 9 Power Cleans (135/95)|(95/65) 18 Knees to Elbow 27 Box Jumps (20) (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace* MIN 2 – 10 Slow Bootstraps MIN 3 – :45 Med Ball Front Squats MIN 4 – 10 Slow Push-Up to Pike MIN 5 – :45 Up-Downs *Increase to Hard Pace on Second Round Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 12 Alt. KB Goblet Side Lunges 12 KB Deadbugs* *L+R = 1-Rep -Quick Walking Rest b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) 4 SETS 30 Unbroken Wall Balls (20/14)|(14/10)* 12/10 Cal Bike -Rest 1:30 b/t Sets- *Adjust reps as needed...Read more

Announcements Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 250/200m Row 8 Up-Downs 5/5 DB Deadlifts 6/6 DB Curl To Press 7/7 Single Arm Ring Row Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Up BEG – Practice Low-Ring Transitions INT – Practice Jumping Ring Muscle-Ups ADV – Practice Strict Ring Muscle-Ups (No Measure) Workout Metcon (Time) FOR TIME 12-9-6 Ring Muscle-Ups DB Devil’s Press (50/35)|(35/20) DB Suitcase Lunges* *L+R = 1-Rep (Score is Time) KG DB: (22.5/15)|(15/10) RMU Option 1: Jumping RMU RMU Option 2: Pull-Ups or Ring RowsRead more