Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 min row or bike

3 pike push ups

3 sumo squats

3/3 bird dogs

Barbell Prep

Strength

Clean and Jerk (3 x 2 )

2 x 1 @ 80%

2 x 1 @ 83%

2 x 1 @ 85-88%

All done as singles

20 min clock

Metcon

Metcon (Time)

For time

60/50 cal row

50 TTB

40 P. clean (115/85)(95/65)

30 HSPU

20 P. Snatch

17 min cap

RX+

135/95

Scaled

HKR

Less weight

Box HSPU