Announcements
- 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
[25/20][20/15][10/7] cal row
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