Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

3/3 box step ups

10 PVC Pass Thru

10 PVC Around the World

5 squat jumps

Barbell Prep

Strength

3 Muscle Snatch + 2 Tall Snatch (EMOM x 8 )

*Technique work, keep the weight light

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Power Snatch (95/65)(75/55)

9 Box Jump (24/20)

Rest 2 min

AMRAP 5

5 Power Snatch (115/85)(95/65)

9 Box Jump

Rest 2 min

AMRAP 5

3 Power Snatch (135/95)(115/85)

9 Box Jump
RX+

135/95

155/105

185/125

Scaled

less weight

step ups