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

Warm up

3 Rounds

:30 on / :30 off

Bike or Row (Hard Pace)

Air Squats

Metcon (Time)

For Time

27-21-15-9*

DB Thrusters 50/35s

Calorie Echo Bike

12 min cap

*21-16-11-6 Cals for Ladies
Rx+

Scale/Masters

27-21-15-9

DB Thrusters (any weight)

Calories on Machine of Choice

Strength

Back Rack Reverse Lunges (Every 3:00 for 5 Sets
12 Reps (6/side))

*Increase weight across,

*goal is all 5 sets are heavy