Announcements

1. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
2. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
3. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
4. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Warm up

3 Rounds

1 Wall Walk + 10s Hold

10 Air Squats

:20 Bike increase effort each round

Metcon (AMRAP – Reps)

4 Rounds

2:30 on / 2:30 off

25/18 Calorie Bike (or other Machine)

Max Wall Balls 20/14

*partner up for a big class
Rx+

30’ HS walk (15’ sections)

15/10 cal bike

30/20

Scaled/Masters

20/16 Cal Bike

Max Wall Balls (any weight)

Strength

You can work on split or push jerk, choose 1

Practice cycling the 4s and 3s w/ no pause between reps

Split Jerk (Every 2:00 x 6 sets
4-4-3-3-2-2)

Push Jerk (4-4-3-3-2-2)