FFL WOD

3
Sep

FFL WOD

Announcements

Closed Monday Sept 6th in observance of Labor day.
9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.
Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Line Drills- 6-8 min

Movement Prep/Demo 8-10 min

Metcon

Metcon (AMRAP – Reps)

Tabata #1- Row or Bike

-Rest 1 min-

Tabata #2- Alt DB Hang Snatch

-Rest 1 min-

Tabata #3- KB Goblet Squats

-Rest 1 min-

Tabata #4- Mountain Climbers

*Each Tabata is 20 sec on/ 10 sec off for 8 rounds

*Complete all 8 rounds before moving on to the next station