Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon.

–Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats!

–Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you!

-Closing early for Halloween. No 630pm Class Oct 31.

CrossFit VU – CrossFit

Warm Up

2 Rounds

50 SU

8 Muscle Cleans

4 Inch Worms + Push Up

Metcon (Time)

For Time:

50 Hang Cleans** (165/115)

*each break complete

40 Double Unders + 4 Wall Walks

16 Min Cap

**Can be Power or Squat
Rx+

50 Hang Cleans 225/155

50 DU + 50’ HSW (25′ Increments)

Scale/Masters:

For Time

50 DB Power Cleans

each break complete

40 Single Unders +

4 Partial WW or 14 Alt Shoulder Taps

Strength

Power Clean + Power Jerk (EMOM x 10)

Build to a heavy single