Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.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) With an empty barbell… 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike to Push-Up :10 OH Active Barbell Hold *After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.**Coaches Note — have the athletes start the warm-up with the barbell hops, demo 1-2 reps of each movement AS THEY go down the. Have them...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.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 – CrossFit View Public WhiteboardRead more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.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) ON A 8:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (5:00 Cap)* 10 Alt. Groiners 10 Hang Position to Tall Shrug 10 PVC Pass Throughs (Wide Grip High Pulls in Set 2) 10 Behind the Neck Snatch Grip Shoulder Presses *Set 1 w/ PVC & Set 2 option for Barbell Workout Metcon (Time) FOR TIME 10-9-8-7-6-5-4-3-2-1* Hang Power Snatch (115/75)|(75/55) Burpee Over Bar *Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken. (Score is Time) KG BB:...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.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 – CrossFit May 2021 Memorial Day week was last Murph wod. Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that. This wod brief will take a 15-20 mins so please dont miss out. Then quickly warm up then off to the first mile. 830am and if we have that many show up we will start another heat. NO LIMIT ON TODAY’S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air...Read more

Announcements Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.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) AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6 Wall Balls 3 Box Jumps Workout Metcon (AMRAP – Reps) “FIGHT GONE BAD” 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14)|(14/10) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 Rest b/t Rounds- (Score is Reps) KG WB: (9/6)|(6/5) KG BB: (35/25)|(30/20) Partner Workout Option Metcon (AMRAP...Read more