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
3 rounds
30 sec row/30 sec rest (increase pace each rd)
into..
12-8-4
V Ups
Alt Lunge Steps
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
20/16 Cal Row
18 S-DB OH Lunge Steps (50/35)
16 TTB
1:00 rest
Scaled/Masters
AMRAP 18
20/16 cal machine of choice
16 S-DB Goblet Lunge Steps (35/20)
16 Alt V Ups
1:00 rest
Strength
Squat Clean (EMOM x 10
2 TNG reps)
Build across