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

3 Inchworms

10 S-Leg Glute Bridges (5/side)

then

2 Rounds

10 Light Deadlift

1 Wall Walk + :05 Nose and Toes Hold

Metcon (Time)

2 rounds

21 SDLHP (75/55)

21 Push Ups

-rest 2:00-

2 rounds

15 DL (185/125)

15 HSPU

-rest 2:00-

2 rounds

9 DL (275/185)

9 Strict HSPU

16 min cap
RX+

95/65

225/155

315/215

HSPU/strict/parallette

Scaled/Masters

15-12-9

Push Up/Pike Push Up/Deficit push up

75/55

135/95

185/125

Strength

Shoulder Press (In 10:00
10-8-6-4-2-1-1)

Building