Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

500m row

4 rounds

10 deadbugs

8 supermans

6 banded high pulls

4/4 SL RDL

Review movements

Metcon (4 Rounds for time)

Every 3:00 x 4 sets

25 Ab Mat Sit ups

20 RKBS (53/35)
RX+

70/53

Scaled/Masters

20 Ab mat sit ups

15 RKBS

35/26

Cool Down

ROMWOD