Friday

6
Oct

Friday

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.
Closed Monday Oct 10 In observance of Columbus/indigenous people day

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 min row or bike

3/3 worlds greatest

3 push up downdog

5 BB deadlifts

5 BB strict press

5 BB front squat

Review C & J

Strength

Clean and Jerk

Build to a heavy 5 rep TNG

15 min clock

Metcon

Metcon (No Measure)

EMOM x 15

Min 1- 4 HPC + 4 S2O + 4 Deadlifts (115/85) (95/65)

Min 2- 40 DU

Min 3- 10 Pull Ups

RX +

6 BMU

5 reps on Min 1

135/95

Scaled

Less weight

80 SU

RR