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
100m run
3 burpee broad jumps
Metcon (AMRAP – Reps)
2 x AMRAP 8 / 2:00 Rest
800m Run
100′ HS Walk or 10 Wall Walks
Max KB Swings (53/35)
Scaled/Masters
2x AMRAP 8 / 2:00 Rest
4:00 Run for Distance
8 Partial Wall Walks or 24 Shoulder Taps with Feet on Box
Max KB Swings
Cool Down
ROMWOD