WOD

Announcements

We will be closed Thursday and Friday, Nov 23/24. We will open up Saturday am classes for 7am foundations and 8:30am WOD. PLEASE RESERVE FOR CLASSES SATURDAY.

CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

Metcon (Time)

“3 girls but one at a time”

For Time:

Fran

21-15-9 reps

Thrusters 95/65#

pull ups

then

Grace:

30 Clean and Jerks 135#/95#

then

Diane:

21-15-9 reps

Deadlifts 225/155#

HSPU
With a partner & One Barbell:

Only one person works at a time. Split the reps as needed.

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