Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
- 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
1 min row or bike
5/5 Samson
15 sec dead hang
15 sec wall sit
Metcon (Time)
AMRAP 20
100m DBL DB/KB Farmers Carry (50/35)
20 Box Jump Overs (24/20)
20/16 cal row
*50m carry = 1 rep
RX+
70/50
Scaled/Masters
100m farmers carry (35/20)
15 box step overs (20)
15/10 cal row
Cool Down
400m walk
Stretch quads/forearms/hamstrings