Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
4. 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!
5. 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

3-6-9

Burpees

Air Squats

Ring Row

Metcon (Time)

For time

40 Box Jumps (24/20)

30 burpees to target 6″

20 C2B

20 Box Jumps

10 C2B

14 min cap
RX+

BMU

Scaled/Masters

40 step ups (20)

30 burpees

20 pull ups

20 step ups

20 burpees

10 pull ups

Strength

Metcon (AMRAP – Reps)

EMOM x 12

Alt movements

1 set strict pull ups

8 DB Rows