Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
2. 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!
3. 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.

CLOSED FOR LABOR DAY, MON, SEPT 2, 2024.

CrossFit VU – CrossFit

Warm up

3 Rounds

:15 Hard Bike (or Row)

15 Air Squats

1:00 Rest

Metcon (Time)

For Time

27-21-15-9

DB Thrusters (35/20)

Calorie Echo Bike

12 min cap
RX+

50/35

Scaled/Masters

21-15-12-9

DB Thrusters (any weight)

Row or Bike Calories

Strength

Back Rack Reverse Lunges (Every 3:00 x 5 sets
12 Back Rack Lunges )

Build across

5 working sets