Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
- July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
- July 4th Hours. 5/6/830 am & Noon class. Closed PM.
- 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!
- 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
400/350m Row
10 BB Front Squats
100 Single Unders
10 BB Push Press
Metcon (Time)
For Time:
50/40 Calorie Row
150 Double Unders
40 Thrusters 75/55
150 Double Unders
30 Toes to Rings
16 Min Cap
Scale/Masters:
50/40 Calorie Row
150 Single Unders
40 DB Thrusters 25/15s
150 Single Unders
30 V-Ups or Alt V-Ups
Strength
Thruster (Every 2:00 x 6 sets
3 Thrusters
*from the floor)
You may drop and reset at any point but reps must be done within a :20 window