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
10 Banded Good Mornings
10 Kip Swings
10 Air Squats
Review movements
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Deadlift (245/165)
4 Bar Muscle Ups
5 DBL DB Front Squats (50/35)
RX+
315/225
70/50 KB/DB
Scaled/Masters
AMRAP 12
8 Double DB or KB Deadlifts
8 Burpee Pull Up/Ring Rows
5 DBL DB FS any weight
Strength
Deadlift (12 min clock
4-4-3-3-1-1-1)
Control the bar down on every rep