Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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 Wall Balls

15 Min Cap
RX+

400m run

15 WB (30/20)

20 DL (225/155)

15 WB

Scaled/Masters

3 rounds

200m run

15 Wall Balls (any weight)

15 DB Deadlifts (35/25s)

Strength

Metcon (AMRAP – Reps)

For Quality

EMOM x 10 (:30 on/:30 off – alternating)

30 sec HS Hold

30 sec Squat Cleans (155/105)*

*singles or some tng
10 sec HS Hold= 1 rep

Rx+

Freestanding HS

185/135

Scale:

Less weight