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
Line Drills
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
Barbell Prep/Review movements
Metcon (6 Rounds for time)
Every 3:00 x 6 sets
10 T&G Power Cleans (115/85)
9 HSPU
8 Pull Ups
*goal is to move fast and have about 1:00 of rest
Rx+
10 TG PC 155/105
9 Strict HSPU
8 C2B Pull Ups
Scale/Masters
8 DB Power Cleans
9 DB Push Press
8 Jumping Pull Ups