Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
Veterans HERO WEEK Nov 7-11:
One hero, five days, HARD WORK gettin done. Murph will have 3 classes on Friday as the capstone of the week. Closed Saturday, Nov 12, in Observance of Veterans Day.
CrossFit VU – CrossFit
1 min row or bike
5/5 shoulder taps
3/3 bird dogs
3/3 lunge w/ a twist
EMOM x 7
2 Tall Jerks + 2 Jerk Balance
*technique work/from the ground
After EMOM take 7-8 min to build up to workout weight
DT w/ a Spin
15/12 cal bike or 20/15 cal row
12 DL (135/95(95/65)
17 min cap