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
30 sec Slow Row
10 Barbell Strict Press
10 S-Leg V-Ups
30 sec Steady Row
10 Barbell Push Press
10 V-Ups (or double knee tucks)
30 sec Moderate Row
10 Barbell Push Jerks
10 Hanging Knee Tucks or TTB
Metcon (Time)
3 Rounds
20 Toes to Bar
20 Shoulder to Overhead (115/85)
500/400m row
18 min cap
Rx+
30 TTB
20 S2O (135/95)
500/400m Row
Scaled/Masters
3 Rounds
20 Ab Mat Sit Ups
20 DB Push Press (any weight)
500/400m row
Strength
Back Squat (Every 2:00 x 5 Sets
5 Rep)
Start fairly challenging and build gradually to heavy.