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
Warm-up
Warm-up (No Measure)
3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Strength
Hang Power Clean (3-3-3-3)
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
50 Hang Power Cleans (155/105)|(115/75)
100 Up-Downs
1200m Run
*Complete in any order and break into reps or sets as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
KG BB: (70/55)|(50/35)