Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
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

200m run

20 sec hollow hold

20 air squats

20 sec hollow rocks

10 jumping air squats

10 V Ups

Metcon (Time)

6 Rounds

20 Abmat Sit Ups

20 Wall Ball (20/14)

14 min cap
Rx+

15 GHDSU

25 Wall Balls (20/14)

Scale/Masters:

6 Rounds

15 Abmat Sit Ups

15 Wall Ball (Any weight)

Strength

Hang Power Clean (EMOM x 6
3 reps
then..
6 min to find heavy triple)