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

200m Run

1:00 Single Unders

1:00 Row

Metcon (3 Rounds for time)

Every 10:00 for 30:00

50/40 Calorie Row

100 Double Unders

400m Run

Cool Down

ROMWOD