WOD

Announcements

HERO WEEK Nov 5-9, 2018. We will be closed Saturday, Nov 10th and Monday Nov 12th in Observance of Veterans Day. We will resume regular schedule Tuesday. Home wods will be provided.
**THANKSGIVING HOLIDAY HOURS**
Closed Thursday Nov 22nd and Friday Nov 23rd. Open Saturday Nov 24th for 8:30 am class.

CrossFit VU – CrossFit

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Warm-up

Foam roll and trigger point shoulders. Coaches will lead a warm up.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

Men: 155 lb.

Women: 105 lb.
Rx+

Men: 185

Women: 125

Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

Men: 135 lb.

Women: 95 lb.
Scaling

Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 hanging knee raises

Men: 95 lb.

Women: 65 lb.

Mobility

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