Announcements

OCTOBER Events

–Barbell 4 Boobs shirts are available for PRE ORDER NOW thru Wednesday by Noon.

–Fighting Spirit workout is Saturday, Oct 12th. ALL funds raised will be donated to an organization that is boots on ground helping in NC and surrounding areas that were affected by Helene. We will be running heats!

–Barbell 4 Boobs workout is Saturday, Oct 26th from 830-1030. We will run heats of 10 with others counting for you!

-Closing early for Halloween. No 630pm Class Oct 31.

CrossFit VU – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 14

40/30 Calorie Row

10 Ring Muscle Ups

20 Front Squats 135/95

*split reps/cals as you wish
Scaled/Masters

40/30 cal row

10 BMU/Jumping BMU/Burpee Pull Up

20 Front Squats (115/75)

Strength

Front Squat (Every 2:00 x 6 sets
3 reps)

Building…aim for 3-4 ‘working sets’