Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
2. 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!
3. 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

2 rounds

5 inch worms

15 sec Bike sprint

10 BB OHS

Metcon (4 Rounds for time)

Every 4:00 x 4 sets

20/14 cal bike

8 Hang Squat Snatch

Rd 1- 95/65

Rd 2- 115/85

Rd 3- 135/95

Rd 4- 155/105

*stagger start if its a big class
RX+

135/95

155/105

185/125

205/145

Scaled/Masters

Every 4:00 x 4 sets

20/14 cal bike

16 Hang DB Snatch (35/25)

Strength

Paused Back Squat (Heavy double

2 sec pause in the bottom)

Paused Back Squat
12 min clock