CrossFit – Fri, Jul 5


  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

Warm Up

4 Rounds

:15 HS Hold

10 Wall Balls

:30 Rest

Metcon (AMRAP – Rounds and Reps)

4x AMRAP 3 / Rest 1:00

5 Wall Walks

10 Push Press 115/85

15 Wall Balls 20/14

*Pick up where you left off each round for one continuous score.




10 Shoulder Taps from Push Up Position

10 DB Push Press (any weight)

15 Wall Balls (any weight)


Shoulder Press (In 15:00 Complete
5 Sets for Quality
10-8-6-4-2 Strict Press
*10-20 Deficit Push Ups after Each Set)

Use 25# plates for deficit