Announcements

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.

BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.

CrossFit VU – CrossFit

Warm Up

2 Rounds

200m Run

10 Barbell RDLs

10 Kip Swings

Metcon (Time)

150-100-75

DU

40-30-20

DL (155/105)

15-12-10

BMU

17 min cap
RX+

200-150-100

DU

40-30-20

DL (185/125)

20-15-10

BMU

Scaled/Masters

SU

30-20-10

DL (135/95)

15-12-10

PU/RR

Strength

Deadlift (EMOM x 10
2 reps*)

*Hand release