Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :50 Groiner + Twist Min 2 – :50 Up-Down + Air Squat* Min 3 – :20 Double KB Deadlift + :20 Slam Ball OH Press*COACH NOTE – The athlete will perform the Up-Down and then perform the Air Squat. The goal is to perform the Up-Down with straight legs when jumping the feet back to standing. When in the standing position they will perform an Air Squat and then back to the Up-Down after completing the Air Squat. This does not have to be performed with high intensity and is more of a challenge of coordination to get athletes to slow things down and...Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* :45 Bike (ez) 10 Inchworm + Downward Dog 10 Scap Pull-Ups 10 Tuck-Ups *At 4:00 switch to: :45 (mod) 10 Groiners 10 Ring Rows 10 Sit-Ups Strength Metcon (No Measure) 3 SETS FOR QUALITY 5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy) 15 Bench Dips (No Measure) Workout Metcon (Calories) EMOM x 20 MINUTES MIN 1&2 – Max Cal Bike MIN 3&4 – AMRAP of Couplet MIN 5 – Rest *1 Round of...Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP… Get as far as you can) 200m Run 10 Up-Downs 8 Deadbugs 8 Push-Up to Pike 10 Barbell RDL Strength Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*) ON A 20:00 RUNNING CLOCK… *All lifts must be “library” quiet. (Score is Weight) Workout DIANE (Time) FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Handstand Push-up (Score is Time) KG BB: (100/70)|(70/55) HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict PressRead more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK) 5 I.Y.T.’s* 10 Tuck-Ups or V-Ups (Feet may not touch the floor) 20 Mountain Climbers** *Use a pair of light change plates or DBs. ** L + R = 1 RepCOACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill. Workout Metcon (Time) 10 ROUNDS FOR TIME 8 DB Push Press (50/35)|(35/20) 8 Toes to Bar 200m Run...Read more

Announcements Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP: 5 Hang Power Cleans 5 Knee Push Ups 5 Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex: 2 Power Cleans + 1 Hang Clean* *Option for Hang Power or Hang Squat (Score is Weight) Workout The Chief (AMRAP – Rounds) Max rounds in 3...Read more