Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon.

–Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats!

–Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you!

-Closing early for Halloween. No 630pm Class Oct 31.

CrossFit VU – CrossFit

Warm up

2 rounds

30 sec on/ 30 sec off

Row

V Ups

BB Muscle Clean and Press

Metcon (Time)

Every 5:00 for 20:00

25/20 Calorie Row

15 Toes to Bar

5 Clean and Jerk (185/135)

*combine time for all 5 rounds

*Goal is to have 1 min of rest b/t rounds
RX+

30/24 cal row

20 GHD

5 C & J (225/155)

Scaled/Masters

Every 5:00 for 20:00

20/16 Calorie Row

20 Alternating S-Leg V-Ups

10 S-DB Clean and Jerk 35/20

Strength

Clean and Jerk (2RM*
does not have to be TNG..complete both reps within 20 sec )

10 min clock