Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Skill

HSPU and Kipping Drills (20 min)

1) Handstand hold on wall/box (review body positioning)

2) HSPU negatives/Strict HSPU/deficit HSPU

3) Toe Box Lat Pull Down (https://youtu.be/BXeZXQXcGuM)

4) Banded Beat Swing (https://youtu.be/ifHLGh_kn48)

Metcon

Metcon (No Measure)

Tabata Abs

20 sec on/10 sec off x 8 rds

Cool Down

ROMWOD