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

Warm up

400m run

into

2 rounds

10 muscle cleans

10 front rack lunge steps

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 16

200m run

15 Power Cleans (95/65)

*alt full rounds

Strength

Deadlift (Every 3:00 x 4 sets
10 Deadlifts)

First 2 sets should be treated as warm up, prepping for the third and fourth sets to be heavier