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) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow Body :30 Air Squats 2 SETS :30 Pike Hold :30 Russian KB Swings 2 SETS :30 KB Upright Rows :30 Slow Goblet Squats Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :40 HS Walk or HS Hold Play / Practice Min 2 – :40 Hollow Rock or Hollow Hang (No Measure) Workout “KETTLEBELL ROCK” (Time) 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18...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 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Bird Dogs 10 Deadbugs Into… ON A 7:00 CLOCK… 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded Monster Walks** 10 Plank Rotations Bike in the Remaining Time *Lunge and twist towards front leg **10 steps to the Right, 10 steps to the Left Workout Metcon (No Measure) 3 SETS FOR QUALITY 30/25 Cal Bike 20 Back Rack Lunges (95/65)|(65/45) 1:00 Wall Sit 1:00 Quad Crawl 1:00 Weighted Russian Twists (Athlete Choice) -Rest as needed b/t Sets- (No Measure)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 WhiteboardRead 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) 1 ROUND 100m Run 5 DB Power Cleans 5 DB Push Press 5 Kipping Swings 5 Hanging Knee Raises 5 Wall Balls 5 DB Thrusters Workout “12 DAYS OF NCFIT” (Time) FOR TIME* Day 1 – 100m Run Day 2 – Power Clean (185/125)|(135/95) Day 3 – Burpees to a Plate Day 4 – DB Push Press (50/35)|(35/20) Day 5 – Toes to Bar Day 6 – Hand Release Push-ups Day 7 – Plate Ground to OH (45/35)|(35/25) Day 8 – Wall Balls (20/14)|(14/10) Day 9 – Deadlifts (185/125)|(135/95) Day 10 – Walking Lunges Day...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 Metcon (Time) 10 RFT -5 push ups -5/5 Reverse lunges -5 sit ups -5 Jump squats RX+ do 7 reps of eachRead more