Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are ordered. Hoping they arrive on or before Oct 25.

–Fighting Spirit donating will go out this week of Oct 21 to Red Cross!

–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

200m Run

30 Single Unders

15 PVC Pass Throughs

10 hollow rocks

8 Ring Rows

Review DB Snatch/Pull Up

Metcon (5 Rounds for time)

Every 4:00 for 5 sets

60 Single Unders

12 Pull Ups (any variation)

12 DB Snatch (35/20)
RX+

75 DU

15 C2B

50/35

Scaled/Masters

60 SU

12 RR

12 DB Snatch (any weight)

Cool Down

200m walk

Stretch shoulders/low back/calves