Announcements
Closed Monday Sept 6th in observance of Labor day.
9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.
Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into..
1 min dragon stretch
1 min childs pose
Strength
Metcon (No Measure)
3 sets
Min 1- 3-5 Tempo Strict Pull-Ups (3111)
:30 HS Hold against wall
(No Measure)
10 min clock
Workout
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scaled
Box Pistols
Box HSPU
DB Strict Press
Ring Rows
Cool Down
2 min couch stretch each side
2 min twisted cross each side