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) 2:00 Row or Bike Into… 2 ROUNDS 10 Groiners 5/5 SA DB Deadlift 5/5 SA DB Strict Press 5 DB Goblet Squats 1 Round 5/5 DB Snatch 5 DB Front Squat *Start 1:00 EZ, :30 Moderate, :30 Hard Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Max Alt DB Snatch (35/25)(25/20) 1:00 – Max DB Front Squats (35/25)(25/20) 1:00 – Max Cal Bike Or Row -Rest 1:00 b/t Sets- (Score is Reps)RX + 50/35 Scaled Less weight Single DB for squats Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll...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 (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00 Bike (Increase pace every :30) Workout “BALL DROP” (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active Squat Hold w/ WB* *Everytime you break 5 Push-Ups -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)|(14/10)...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 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