Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
- July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
- July 4th Hours. 5/6/830 am & Noon class. Closed PM.
- 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!
- 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
3 shuttle runs (25′ down and back)
5 burpees w/ big jump
8 Z Press w/ BB
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5..10..15..20 ect.
5 Box Jumps (24/20)
5 S2O (95/65)
RX+
30/24
115/75
Scaled/Masters
5 Box Jumps/Step Ups (20)
5 DB S2O (any weight)
Strength
Split Jerk (EMOM x 6
2 reps
Every 90 sec x 4 sets
1 rep)
Doubles should be fast and solid to prep for heavy singles