Wednesday

31
Aug

Wednesday

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)

3 ROUNDS

5/5 DB/KB RDL

10 Alt. Deadbugs

5/5 SA DB Press

10 shoulder taps

Strength

Deadlift (3- Rep Tng)

ON A 15:00 RUNNING CLOCK…

Build to 3 Rep TNG Deadlift*

*Work to at or above Workout Weight

(Score is Weight)

Workout

Metcon (Time)

Buy In: 800m run

Then..

21-15-9

Deadlifts (225/175)(185/125)

DB Push Press (35/20)(25/15)

*3 wall walks after each round (ex: 21 DL/21 PP/3 wall walks)

(Score is Time)

15 min cap
RX+

275/205

50/35

Scaled

Less weight

Inchworms

15-12-9

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings

2:00 Twisted Cross L/R

(No Measure)