Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
- 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!
- 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
Warm Up
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch
Metcon (AMRAP – Rounds and Reps)
10 Rounds
3 Ring Muscle Up
6 Box Jump Overs (24/20)
100m Run
18 Min Cap
Scaled/Masters
8 rounds
6 RR/pull up + ring dip
6 Box Step Overs (20)
100m run
Strength
Back Squat (3-3-3-3-3)
12 min clock
Take a few warm up sets, treat all 5 sets as working sets