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)

3/3 T Spine Rotations
5 WB Front Squats
3/3 groiners
5 WB Push Press

Barbell Prep

Strength

Snatch (5 x 1)

3 @ 80%

2 @ 85%

5 x 1 @ 90-95%

20 min clock

Metcon

Metcon (Time)

10 Rounds for Time

10 WB (20/14)

3 Power Snatch (135/95)(95/65)

RX+

15 WB

165/105

15 min cap