Announcements
- 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
AMRAP 6
100m Run
3 Inch Worms
6 Muscle Clean + Strict Press
Metcon (AMRAP – Rounds and Reps)
With a Partner
Station 1
Every 4:00 x 3
400m run (together)
Max Bench Press (155/105)
Rest 2:00
Station 2
Every 4:00 x 3
400m run (together)
Max Sandbag to Shoulder (100/80)
Alternate complete movements w/ partner
RX+
185/125
150/100