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

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
RX+

20 GHD

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