Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min cardio

3/3 worlds greatest

5 bootstrappers

Barbell Prep

Strength

Back Squat (1 x 4)

6 @ 70%

6 @ 73%

4 @ 75-78%

4 @ 75-78%

20 min clock

Metcon (Time)

For time

50 air squat

25 Devil’s Press (35/20)(25/15)

50 cal row or 40/30 cal bike

25 Push Press (115/85)(95/65)

50 air squat

25 pull ups

17 min cap
RX+

50/35

135/95

BMU

Scaled

Less weight/reps

RR