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 (Time)
5 Rounds
200m Run
12 Pistols
10-8-6-4-2 Squat Snatch
10 @ 95/65, 8 @ 115/75, 6 @ 135/95, 4 @ 155/105, 2 @ 175/125
14 min cap
Scaled/Masters
4 Rounds
200m Run
12 Walking Lunge Steps
8 DB Snatch (any weight)
Strength
Overhead Squat (Build to a heavy double )
10 min clock