CrossFit – Tue, Jul 2


  1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
  2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
  3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
  4. 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!
  5. 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

3 Rounds

100m Run

10 S-DB RDLs

12 S-DB Push Press (6/arm)

Metcon (Time)

3 Rounds

400m Run

20 Alt. DB Snatch 50/35

14 Min Cap

DB Squat Snatch 50/35


3 Rounds

400m Run

20 Hang DB Snatch 35/20


Overhead Lunge (Every 3:00 x 5 Sets
20 Reps (10/leg)
*From the floor and stationary)


Front Rack Lunge – if mobility doesn’t allow

Front Rack Lunge