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

3 Rounds

20 Halo Mountain Climbers

10 Halo Band Squats

:30 Rest

Metcon (Time)

For Time

30-20-10

Front Squat (75/55)

Pull Ups

1:00 Rest

12 Min Cap
Rx+

95/65

Scale/Masters:

30-20-10

Goblet Squat

Horizontal Ring Row

1:00 Rest

Strength

Back Squat (Every 2:00 for 14:00
1 Pause Back Squat + 1 Back Squat)

3 sec pause