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

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
Rx+

50/40 Cal Row

50 Thrusters

50 TTR

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