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) Halo Into… 2 ROUNDS 10 Groiner + Twist :30 side plank (each side) 8 bodyweight good mornings :30 pigeon stretch each side Into… Set up barbells for back squat Strength Back Squat (1×6 / 1×4 / 1×2 ) BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *20 min running clock *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 2:00 RUNNING CLOCK 200m run Max Wall Balls (20/14) or less -Rest 1 min- ON A 2:00...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) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Workout Metcon (Time) 10 ROUNDS FOR TIME 3 Bar Muscle-Ups 6 Burpees to Plate 9 Kettlebell Swings (53/35)|(35/26) (Score is Time)RX+ 70/53 Scaled 6-8 rounds C2B/Pull Ups/RR Less weight KB *20 min cap Finisher Tabata Abs 8 rounds Coaches choiceRead 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) ON A 10:00 CLOCK… 400m Slow Jog 50’ Side Shuffle Left 50’ Side Shuffle Right 50’ Side Shuffle Left 50’ Side Shuffle Right 200m Quick Run Into… AMRAP in Remaining Time 10 Box Step-Ups (24/20) 5 Burpees 10 Perfect Scap Pull-Ups 5 Walk-Outs* *Standing, bend over, walk hands out to Plank, walk back, standing. Workout Metcon (AMRAP – Reps) 4 SETS* ON A 5:00 RUNNING CLOCK… 25 HR Push-Ups 25 Box Jump (24/20) Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time… -Rest 1:00 b/t Sets- *Weight Vest Optional for Push-Ups and...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) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Air squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength Metcon (Weight) E2MOM x 10 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is Weight) Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 10 MINUTES 1 Power Clean & Jerk (185/135)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.RX + 225/175 Optional...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 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Workout Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air Squats 60 DB Step-Up (50/35)|(35/20)* *24/20″ Box (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Flutter Kicks 1:00 DB Hollow Hold -Rest as Needed b/t Sets- (No Measure)Read more