Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
2. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
3. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 sets

AMRAP 4

25/20 Cal Bike

15 KB Swings 53/35

5 Bar Muscle Ups

1:00 rest
*Pick up where you leave off

Rx+

25/20 Cal Bike

20 KBS

10 BMU

Scale/Masters

18/15 Cal Bike

15 KB Swings 35/26

10 Ring Rows

or

5 Jumping BMU/CTB/Pull Up