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

3-6-9-12

Hollow Rocks

Supermans

Up Downs

Into..

BB Prep

Metcon (Time)

With a Partner

For Time:

50-40-30

Hang Power Snatch 75/55

Lateral Burpees over Bar

Abmat Sit Up

20 Min Cap
Rx+

95/65

TTB

Scale/Masters

40-30-20

DB Snatch (any weight)

Up Downs

Abmat Sit Up

Strength

1 Hang Power Snatch + 1 Power Snatch (EMOM x 10
1 Complex)

Can stay at the same weight or build, share a bar if you can.