Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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

3 shuttle runs (25′ down and back)

5 burpees w/ big jump

8 Z Press w/ BB

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5..10..15..20 ect.

5 Box Jumps (24/20)

5 S2O (95/65)
RX+

30/24

115/75

Scaled/Masters

5 Box Jumps/Step Ups (20)

5 DB S2O (any weight)

Strength

Split Jerk (EMOM x 6
2 reps
Every 90 sec x 4 sets
1 rep)

Doubles should be fast and solid to prep for heavy singles