Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start...Read More
CrossFit VU – CrossFit Warm up 3 Rounds 1 Wall Walk + 10s Hold 10 Air Squats :20 Bike increase effort each round Metcon (AMRAP – Reps) 4 Rounds 2:30 on / 2:30 off 25/18 Calorie Bike (or other Machine) Max Wall Balls 20/14Scaled/Masters 20/16 Cal Bike Max Wall Balls (any weight) Strength () Choose...Read More
CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2 Rounds :15 Dead Hang :30 Plank Hold Metcon (Time) 50-40-30-20-10 Calorie Row 25-20-15-10-5 Alternating Lunge 10-8-6-4-2 Strict Pull Ups 22 Min CapScaled/Masters 40-30-20-10-5 Calorie Row 20-16-12-8-2 Alt Lunge 10-8-6-4-2 Strict Pull (any kind)...Read More
