Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

:30 Downdog

:30 pigeon each side

into

EMOM x 12

30 sec on/30 off

Min 1- Row

Min 2- 5 burpees

Min 3- Bike

Min 4- 25 DU or SU

*split into groups

Underwater (AMRAP – Reps)

4 rounds

1 min on/ 1 min off each station

Station 1- Row

Station 2- Burpee

Station 3- Bike

Station 4- SU
RX+

DU