Announcements

BRING A FRIEND WEEK! Aug 21-26, 2023.

-Please RSVP on FB event, found in private group or on Main page.

-Have your friend do the waiver prior to showing. follow link below.

https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm Up

3 min cardio

2 rounds

5 good mornings

5 deadlifts

5 Back Squat

3/3 groiners

3/3 bird dogs

Review BS

Strength

Back Squat (3 x 5 @ moderate )

15-18 min

Ski Bag (Time)

For time

30 cal row/bike

30 BS (135/95)

20 cal row/bike

20 BS

10 min cap
RX+

165/125

Scaled/Masters

20 cal row/bike

20 BS (115/85)

15 cal bike/row

15 BS

Cool Down

Stretch quads and glutes