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
4 Rounds*
:20 on / :10 off
Cardio Machine
Up Downs
Cardio Machine
Push Ups
*Stay at one station for all 4 rounds before moving to the next.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12/9 Calorie Bike or Row (same cals)
9 Burpees
4 Bar Muscle Up
Rx+
Burpees to Rings
6 Ring MU
Scale/Masters
AMRAP 15
12/9 Calorie Machine
9 Burpees
9 Ring Rows/Low RMU/Jumping BMU
*Spend time today working on some type of muscle up drill variation
Strength
Front Squat (Every 2:30 x 4 Sets
10 Reps)
Set 1 – moderate
Set 2&3 – mod-heavy
Set 4 – heavy