Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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 (Time)

3 Rounds

20 Toes to Bar

20 Shoulder to Overhead (115/85)

500/400m row

18 min cap
Rx+

30 TTB

20 S2O (135/95)

500/400m Row

Scaled/Masters

3 Rounds

20 Ab Mat Sit Ups

20 DB Push Press (any weight)

500/400m row

Strength

Back Squat (Every 2:00 x 5 Sets
5 Rep)

Start fairly challenging and build gradually to heavy.