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
3 rounds
10 jumping air squats
100m run
5/5 cossack squats
100m run
Strength
Back Squat (1RM!)
15 min
Metcon (Time)
8 rounds
100m run
3 Wall Walks
10 DB Snatch (50/35)*doesn’t have to be alt
15 min cap
RX+
25′ HS walk
79/50
Scaled/Masters
8 rounds
100m run
20 sec plank hold
10 DB Snatch (35/25)