Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are ordered. Hoping they arrive on or before Oct 25.

–Fighting Spirit donating will go out this week of Oct 21 to Red Cross!

–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

200m run

into..

2 rounds

30 sec wall sit

15 banded BOR

Metcon (Time)

4 Rounds*

400m Run

20 Box Step Ups (24/20)

12 Strict Pull Ups

25 Min Cap
RX+

Hold a Med ball (20/14) for run and step ups

Scaled/Masters

200-400m run

20 box or plate step ups

12 deep ring rows or banded strict pull ups

Cool Down

ROMWOD