CrossFit – Sat, Jun 29


  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


100m Run

3 Inch Worms

5 Kang squats

Metcon (AMRAP – Reps)

With a Partner

Station 1

Every 3:00 x 4

400m run

Max Bench Press (155/105)

Rest 3:00

Station 2

Every 3:00 x 4

400m run

Max Sandbag/Dball to Shoulder (100/80)

*2:00 min stagger start partner 2

*score is total reps for your team




200-300m run

Any weight bench press/sandbag/dball

Front Rack Lunge (*Optional after class

Every 3:00 x 4 sets
10 reps (5/side))