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

Warm Up

:30 Cardio

5/5 Samson Lunge

:30 Cardio

20 MB Squats

:30 Cardio

10/10 Single Leg KB-Deadlift

Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 4 / 1:00 Rest

20/16 Cal Bike

then

10 Wall Balls 20/14

10 KB Farmers Box Step Ups 24/20″ (35/26s)

12/12, 14/14, 16/16..

*Start over at the 10s each AMRAP, use DBs if not enough KBs
Rx+

53/35s

Scaled/Masters

3 x AMRAP 4 / 1:00 Rest

200m Run then

10 Wall Balls (any weight)

10 Box Step Ups 24/20″

12/12, 14/14, 16/16…

Quality Time (No Measure)

EMOM x 6

:30 on / :30 off

Min 1 – Freestanding HS Hold

Min 2 – Hollow Rocks

Min 3 – Side Plank :15/side