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 Bring it in to get er done! Lets say goodbye to 2020 with a BIG bang of a workout and move into 2021 in hopes of a better year. View Public Whiteboard Metcon (Time) 12 months of Pain, For time: Buy in: 800m run Jan 31- Jumping Lunges/Step back lunges Feb 29- HSPU/ HR Push ups Mar 31- Air squats Apr 30- Box jumps 24/20″ May 31- T2B Jun 30- Walking lunges Jul 31- Pull ups/C2B Aug 31- KBS 53/35# Sept 30- Abmat sit ups Oct 31- WBS 20/14# Nov 30- DUBs Dec 31- Burpeesif its raining and you cant run in...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) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L) MIN 5 – :30 Single Unders + :30 Dubs or dub attempts Strength Push Press (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Push Press (Score is Weight) Workout Metcon (10 Rounds for time) 10 SETS 8 Push Press (95/65)|(65/45) 24 Double Unders...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) 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs Strength Deadlift (5RM) ON A 20:00 RUNNING CLOCK… Find a 5RM Deadlift wear a belt when going maximal! Be sure if you are still new or developing you work towards a Technical max. That means you need to learn to keep your body tight in positions. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45) 11 Back Rack Reverse Lunges 11 Up-Downs 22 Tuck-Ups (Score is Rounds...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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run Strength Clean and Jerk (Build to a Mod-Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 18:00 RUNNING CLOCK… 800m Run 20 Clean & Jerks (115/75)|(75/55) 400m Run 20 Clean & Jerks (135/95)|(95/65) 200m Run...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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18...Read more