Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
- 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
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch
Metcon (AMRAP – Reps)
AMRAP 17
40 Bar Facing Burpees
30 Power Clean (95/65)
30 Bar Facing Burpees
30 Power Clean ( 1 35/95)
20 Bar Facing Burpees
30 Power Cleans (185/135)
10 Bar Facing Burpees
Max Power Cleans (205/145)
RX+
115/85
155/105
205/145
245/165
Strength
Front Squat (Build to a heavy single )
12 min clock