Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
- July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
- July 4th Hours. 5/6/830 am & Noon class. Closed PM.
- 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
2 rounds
30 sec on/ 30 sec off
Row
Kip Swings
Split Squats
Barbell Prep/Review Movements
Metcon (Time)
For time
10-20-30
DBL DB Box Step Overs (35/20)(24/20)
500-400-300m Row
-rest 4 min-
5 rounds
10 thrusters (75/55)
4 RMU
30 min cap
RX+
10-20-30-40
DBL DB Box Step Overs (50/35)
500-400-300-200m row
5 rounds
10 thrusters (95/65)
6 RMU
Scaled/Masters
10-15-20
Box Step Overs (any weight)(20″)
400m row
5 rounds
6 thrusters
6 pull ups/C2B + ring dip