Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

AMRAP 6

5 RDL

5 WB Front Squats

5 WB Push Press

3/3 step ups

Strength

Deadlift (4 x 5 @ 70-75%)

15-17 min

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.