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
4 Rounds
:15 HS Hold
10 Wall Balls
:30 Rest
Metcon (AMRAP – Rounds and Reps)
4x AMRAP 3 / Rest 1:00
5 Wall Walks
10 Push Press 135/95
15 Wall Balls 20/14
*Pick up where you left off each round for one continuous score.
Scale/Masters
AMRAP 15
10 Shoulder Taps from Push Up Position 10 DB Push Press (any weight)
15 Wall Balls (any weight)
Strength
Shoulder Press (In 15:00 Complete
5 Sets for Quality
10-8-6-4-2 Strict Press
*10-20 Deficit Push Ups after Each Set)
Use 25# plates for deficit