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

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) 3 SETS (10:00 CAP) 12 Banded Pull-Aparts :30 Tuck Hold (On the floor) 9 Ring Rows :30 Alt. Box Step-Ups 6 Slow Push-Ups :30 Plank Rotations Extended Warm-up Metcon (No Measure) EMOM x 12 MINUTES* Min 1 – :40 Max L-Sit Hang or Knee Tuck Hang Min 2 – :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up MIn 3 – :40 Plank Hold *Athlete can come off the bar at any point then jump back up. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 12 DB...Read more