Friday

2
Sep

Friday

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)

AMRAP x 5 MINUTES

5 Ring Rows

5 Push-Up to Pike

3 Lunge + Lunge + Air Squat

Into..

1 min dragon stretch

1 min childs pose

Strength

Metcon (No Measure)

3 sets

Min 1- 3-5 Tempo Strict Pull-Ups (3111)

:30 HS Hold against wall

(No Measure)

10 min clock

Workout

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Scaled

Box Pistols

Box HSPU

DB Strict Press

Ring Rows

Cool Down

2 min couch stretch each side

2 min twisted cross each side