Announcements

June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate!

July 4: Special hours 5/830am & 430pm only. Closed July 5th.

August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.

CrossFit VU – CrossFit

20min ALT EMOM

With a team of 5, one person working at each station and one person is resting. Track your reps each round for a total rep count. We will ALT movements each min until time expires.

scaling for pistols- squat to a target appropriate for your skill level or using a KB for goblet squats.

20min ALT EMOM with a team of 5 (4 Rounds for reps)

1- Deadlift 185/125#

2- Pistols

3- Run 200m

4- Strict HSPU

5- Rest
scaled/Masters:

DL 135/95 or less

Pistols to a target or goblet squats

Push ups (to a target if needed)

rest harder