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
3 Rounds
100m Run
10 S-DB RDLs
12 S-DB Push Press (6/arm)
Metcon (Time)
7 Rounds
200m Run
21-18-15-12-9-6-3
Alt. DB Snatch 50/35
16 Min Cap
Rx+
DB Squat Snatch
Scale/Masters
7 Rounds
200m Run
21-18-15-12-9-6-3
Hang DB Snatch 35/20
Strength
Overhead Lunge (Every 3:00 x 5 Sets
20 Reps (10/leg)
*From the floor and stationary)
Scale:
Front Rack Lunge – if mobility doesn’t allow