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 Perform like the song. 1 rep 2,1 reps 3,2,1 reps 4,3,2,1 reps and so on until you reach 12th movement then go backwards from the top for your time! record your scores!!! View Public Whiteboard 12 Days of Christmas CFVU (Time) For Time: -1 Deadlift 225/155# -2 HSPU -3 C2B pull ups -4 Burpees -5 Sumo DL High pull 75#/55# -6 Thrusters 75#/55# -7 Strict sit ups -8 KBS 70/#53# -9 HR Push Ups -10 Box Jumps 24″/20″ -11 WBS 20#/14# -12 OHS 75#/55#Scaled: 1- DL- less weight 2- push ups/pike push ups 3- Pull ups/ring rows 4- up-downs 5- SDLHP- less...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) EVERY 3:00 FOR 3 SETS 200m Run 10 Up-Down + Box Step-Up (24/20) 50 Single Unders or 30 Double Unders (Rest Remaining) -1:00 Flow Stretching b/t Sets- Then… Move into Skill Session ON A 10:00 RUNNING CLOCK… Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up* *The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques… Beginner – Jump or Step-Up with Step Down Intermediate – Jump Facing Box, Spin On Box,...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 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back Squat (2RM) ON A 30:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) warm up for 2 sets then 3rd set 50% 4th set 65% 5th set 75-80% 6th set 85-90% then continue to build from here until you hit that new 2RM! record your scores! Workout Metcon (AMRAP – Reps) 7min AMRAP 3-6-9-12-15 reps and so on… Push press 115/75# 95/65# Toes to Bar...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) 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB Strength Hang Power Snatch (4×3) ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)|(95/65)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc… (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 – CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: with a partner row 2k and switch every 250m. Start at a slower pace and get faster each set. ** while waiting, stretch out/roll as needed. -10 ALT frankensteins -10 alt quad stretching -5 inchworms -3/3 worlds greatest. Warm-up (No Measure) Specific warm up 2 Rds of 3 reps of each movement building to your weight and feeling loose upon starting your workout. Metcon (No Measure) E2MOTM X 10 SETS MIN 0: 6/6 DB Hang Pwr Clean 2 OH + 6 BBJs MIN 2: 12 ALT DB Snatch + 5-8 reps strict Pull Ups...Read more