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
(2 groups of pairs)
AMRAP 5
(group 1)
100m Run
(group 2)
3 Inch Worms
6 Empty BB Bench Press
-Switch-
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20
200m Run
15 KB Swings (53/35)
10 Lateral Burpees Over KB
Alternate complete movements (P1 – Run, P2 – Swing, P1 – Burpee, P2 -etc.
Scaled/Masters
Less weight
Step overs
Strength
Bench Press (Every 2:30 for 5 sets
10 Bench Press (building))
First set extended warm up…sets 2-4 should be challenging