Announcements

1. 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

200m Run

30 sec Single Unders

1:00 Row

Metcon (3 Rounds for time)

Every 10:00 for 30:00

50/40 Calorie Row

100 Double Unders

400m Run
Scaled/Masters

40/32 Calorie Row

100 Single Unders

400m Run

Cool Down

ROMWOD