Announcements
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 – NC60
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.
Strength
Metcon (Weight)
10-8-6*
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
(Score is Weight)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
15 DB Front Squat (35/25)|(25/20)
15 Burpees
-Hard Cap 8:00-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads
(No Measure)