Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
2. 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!
3. 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 SU

5 up downs

10 BB Front Squat

25 SU

5 burpees

10 BB strict press

25 SU or DU

5 burpee pull up

10 BB Thrusters

Metcon (Time)

For time

9-7-5-3-1

Thruster (115/75)

Burpee BMU

12 min cap
RX+

135/95

Scaled/Masters

9-7-5-3-1

DB Thrusters (35/25)

Burpee RR

Strength

Push Press (Every 2:00 x 7 sets
30 SU or DU
2 Push Press*)

*from the ground