Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

AMRAP 6

30 sec side plank (15 sec each side)

30 sec active bar hang

5/5 KB Windmill

Barbell Prep

Strength

Deadlift (Every 1:30 x 5 sets
5 Deadlifts)

Choose 1 load

RX- 255/175

RX+- 315/225

Scaled- 185/125

*choose a challenging load if in between

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
17 min cap

Scaled/Masters

3 rounds

300-400m run

21 KBS (35/26)

12 Ring Rows