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
Metcon (5 Rounds for time)
Every 3:00 x 5 Sets
10 T&G Power Cleans 115/85
9 Box Jump Overs 24/20”
8 Pull Ups
*goal is to move fast and have about 1:00 of rest
Rx+
10 TG PC 155/105
9 BJO 30/24”
8 C2B Pull Ups
Scale/Masters
8 DB Power Cleans
8 Box Step Overs
8 Jumping Pull Ups
Strength (No Measure)
Every 1:30 x 12:00 (4 sets/each movement)
1 Set DB Bench Press (Heavy)
1 Set HSPU
*alt movements each interval
Rx+ Strict HSPU