Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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

Metcon (Time)

PARTNER WOD

For Time

90 Bar Facing Burpees

90 Thrusters (95/65)

14 min cap

-Share reps with a partner, straight through 90/90
RX+

115/85

Strength

Squat Clean and Jerk (EMOM x 15
1 rep)

Building (you don’t have to go up every minute, focus on technique with the lighter weights)