Announcements

Memorial HERO WEEK May 22-26. 5 days, Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Friday Murph Schedule: 5am/830am/5pm. 30 person classes!

NUTRITION SEMINAR for the Summer time Sexy 6 week challenge or the 4 month Whole life challenge.Thursday, June 1st @ 6pm. Lecture will take about an hour, bring things to right notes if needed. We will present the info and all deliverables for the challenge from us. Come learn about nutrition! The more you know the more successful you will be.

CrossFit VU – CrossFit

Warm Up

1 min row (easy)

5 up downs

:30 row (mod)

5 scap push ups

:15 row (hard)

5 lateral hops over rower

:15 row (hard)

5 burpees

Sean Hanley (Time)

For time
2k Row
*5 lateral burpees over erg each minute
20 min cap

Scaled/Masters

2k row

*3 burpees/updowns on the minute

Cool Down

ROMWOD