Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
2. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
3. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 Sets / 1:00 Rest between

AMRAP 3

12 Toes to Bar

10 Deadlift 185/135

8 Strict HSPU

*Pick up where you left off
Rx+

Scale/Masters

10 V-Ups

10 Single KB Sumo Deadlift (any weight)

10 Push Ups

Strength

Deadlift (Every :30 for 5:00
1 Rep
then..
EMOM 5
1 Rep)

Don’t need to increase weight every :30

Build to 2-3 heavy singles in the EMOM