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 – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Ring Rows

5 Push-Up to Pike

3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES

5 Jumping Pull-Ups or Ring Rows

5 HR Push-Ups

7 Air Squats

Strength

Metcon (No Measure)

3 SETS

5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

Workout

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)

Pistol Option 2: Box or Rig Pistol

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Option to complete Mary or Cindy.