Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon.

–Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats!

–Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you!

-Closing early for Halloween. No 630pm Class Oct 31.

CrossFit VU – CrossFit

Warm Up

Line Drills…

Metcon (AMRAP – Rounds and Reps)

On a 30:00 Running Clock:

0:00-15:00

Every 3:00 for 15:00

12/10 Calorie Bike, Row, or Ski

12 Box Jumps 24/20″

12 KB Swings 53/35

Rest 15:00-20:00

20:00-30:00

AMRAP 10

For Quality

15 Deadlifts 135/95

15 V-Ups