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) 100m Jog Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout. **During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting...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 Army Sgt. 1st Class Adrian M. Elizalde died August 23, 2007 serving during Operation Iraqi Freedom. Elizalde, 30, of North Bend, OR; assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), Fort Lewis, WA; died Aug. 23 in Baghdad of wounds sustained from an IED. Also killed was Sgt. 1st Class Michael J. Tully. Elizalde joined the Army in 1996, one year after graduating from North Bend High School. He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace. This Hero WOD was originally posted by CrossFit’s...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 7 MINUTES 100m run :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees Then prep with Line Drills (25’ each movement)… Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Karaokes (Down and Back) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 21 Sit-Ups* 15 Pull-Ups 9 Burpees *GHD Optional (Score is Time)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 U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more. Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans,...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) EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans *Switch to DU in the Second Round Strength Back Squat (5-5-3-3-3*) *Start Moderate and Build to Moderate Heavy (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Back Squat @ 60% of Final Weight Used* 50 Double Unders *Bar comes from...Read more