Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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

AMRAP 6

100m Run

3 Inch Worms

5 good morning

Metcon (No Measure)

With a Partner

Station 1

Every 5:00 x 3

400m run

15 Bench Press (155/105)

Rest 2:00

Station 2

Every 5:00 x 3

400m run

10 Sandbag to Shoulder (100/80)

*1:00 min stagger start
RX+

185/125

150/100

Front Rack Lunge (Every 3:00 x 4 sets
10 reps (5/side))