Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
- July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
- July 4th Hours. 5/6/830 am & Noon class. Closed PM.
- 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!
- 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
3-6-9-12
Hollow Rocks
Supermans
Up Downs
Into..
BB Prep
Metcon (Time)
With a Partner
For Time:
50-40-30
Hang Power Snatch 75/55
Lateral Burpees over Bar
Abmat Sit Up
20 Min Cap
Rx+
95/65
TTB
Scale/Masters
40-30-20
DB Snatch (any weight)
Up Downs
Abmat Sit Up
Strength
1 Hang Power Snatch + 1 Power Snatch (EMOM x 10
1 Complex)
Can stay at the same weight or build, share a bar if you can.