Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
- 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
1 min bike or row
10 good mornings
10 pike push ups
1 min bike or row
15 sec side plank each side
30 sec plank
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
25/16 cal Bike or Row
100′ SA KB Farmers Carry (53/35)
25 KB Swings
2:00 rest
Cool Down
ROMWOD