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

Fish Game- 3 min

5/5 straight leg kicks

10/10 wrists rocks

10 scap pull ups

Review carry

Metcon (Time)

For Time

200ft DBL KB Mixed Carry (53/35)*

1500m Row

200ft DBL KB Mixed Carry

*one front rack, one farmers, switch arms halfway

12 min cap
RX+

70/53

Scaled/Masters

35/26

1k row

Cool Down

ROWOD