Announcements

1. 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

21-15-9*

DB Thrusters 50/35s

Calorie Echo Bike

11 min cap

*16-11-6 Cals for Ladies
RX+

21-15-9

DB Thrusters (50/35)

Ring Dips

Calorie Bike

Scale/Masters

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