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

:30 Cardio

5/5 Samson Lunge

:30 Cardio

10 push ups

:30 Cardio

10 bootstrappers

Metcon (4 Rounds for time)

Every 5:00 x 4 sets

0.6km Bike

15 Med Ball Cleans (20/14)

0.6km Bike

10 Matador Dips

*goal is to have atleast 1 min of rest

* 250m row if not enough bikes
Rx+

Strict Ring Dips

30/20

Scaled/Masters

Less weight

Banded dips

Quality Time (No Measure)

EMOM x 6

:30 on / :30 off

Min 1 – Freestanding HS Hold

Min 2 – Hollow Rocks

Min 3 – Side Plank :15/side

Cool Down

ROMWOD