Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
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

5 BB Front Squat

25 SU

5 burpees

5 BB strict press

25 SU or DU

5 burpee pull up

5 BB Thrusters

Metcon (Time)

For time

9-7-5-3-1

Thruster (115/75)

BMU

12 min cap
RX+

8-6-4-2-4-6-8

135/95

Scaled/Masters

DB Thrusters (35/25)

C2B/Pull Up/RR

Strength

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

Build to a heavy