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

1:00 Bike/Row

then

3 Rounds

:20 Single Unders

:20 Rest

:20 V-Ups

:20 rest

Metcon (AMRAP – Reps)

EMOM 16

1. 40 Crossover Single Unders

2. 16/12 Calorie Bike or Row

3. Max Toes to Bar

4. Rest

Score is total TTB
Scaled/Masters

EMOM 16

1. 40 Single Unders

2. 12/10 Calorie Bike or Row

3. Max Sit Ups

4. Rest

Strength

1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch (Every 2:00 x 12:00
1 complex )

Building