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
2 rounds
12 air squats
100m run
12 BB RDL
Metcon (Time)
3 Rounds
300m Run
15 Wall Balls (20/14)
15 Deadlift (205/135)
15 Wallballs
15 Min Cap
RX+
400m run
30/20
20 DL (225/155)
Scaled/Masters
3 rounds
200m run
15 Wall Balls (any weight)
15 DB Deadlifts (35/25)
Strength
Metcon (AMRAP – Reps)
For Quality
EMOM x 10
30 sec HS Walk or HS Hold
30 sec Squat Cleans (185/125) or less *singles
10 sec HS walk/Hold= 1 rep