Announcements
June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate!
July 4: Special hours 5/830am & 430pm only. Closed July 5th.
August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
CrossFit VU – CrossFit
Warm Up
3:00 Slow Row (focus on stroke)
then
3 Rounds
16 Lateral Bar/PVC hops
8 Overhead Squats w/ :01 pause in bottom
Metcon (AMRAP – Reps)
Every 4:00 for 16:00
500/400m row
Max OHS in time remaining (135/95)
RX+
155/105
Scaled/Masters
400/300m row
Max OHS (95/65)