CLOSED- Saturday, March 10, 2018 for the McGuires Run. No 7am Foundations or 830am classes.

CrossFit VU – CrossFit

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3 Thrusters+ 2 Front Squats (5-5-5-5-5-5-5-5)

From the rack perform 3 Thruster+ 2 Front Squats
Build to a heavy set in 18 mins. rest 2 mins between heavy sets.

Metcon (Time)

3 Rounds for time

15 Thrusters 95/65#

15 T2B

15min time cap
Remember to push the RX button you must complete ANY work out as demo and perscribed by the coaches. For example: T2B… Literally put your toes TO the bar. Must be done at the same time inside the hands. Anything else is just a scale down. Keep it simple. If you cant do it dont find to hit the rx button. Find a reason to do it right or working towards it. Remember we are still just working out.

-scale the weight as needed.

-Reverse crunches or hanging leg raises for T2B scale down.


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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