Announcements

BRING A FRIEND WEEK! Aug 21-26, 2023.

-Please RSVP on FB event, found in private group or on Main page.

-Have your friend do the waiver prior to showing. follow link below.

https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm Up

Review rowing

4 rounds (switch machines halfway)

1 min row/bike

20 calf pumps in downdog

:30 side plank each side

DU drills

Endure the Coliseum (Time)

For time

50 cal row

75 DU

50 cal bike

75 DU

50 cal row

75 DU

50 cal bike

22 min cap
Scaled/Masters

30-40 cal row

150 SU

30-40 cal bike

150 SU

30-40 cal row

150 SU

30-40 cal bike

Cool Down

200m walk

Roll out head to toe