Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
- July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
- July 4th Hours. 5/6/830 am & Noon class. Closed PM.
- 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!
- 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 Kang squats
Metcon (AMRAP – Reps)
With a Partner
Station 1
Every 3:00 x 4
400m run
Max Bench Press (155/105)
Rest 3:00
Station 2
Every 3:00 x 4
400m run
Max Sandbag/Dball to Shoulder (100/80)
*2:00 min stagger start partner 2
*score is total reps for your team
RX+
185/125
150/100
Scaled/Masters
200-300m run
Any weight bench press/sandbag/dball
Front Rack Lunge (*Optional after class
Every 3:00 x 4 sets
10 reps (5/side))