Sunday

4
Sep

Sunday

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)

FOR QUALITY (10:00 Cap)

12/10 Cal Row (EZ effort)

10 Narrow Stance Squats

10 Sumo Stance Squats

12/10 Cal Row (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Row (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25/20 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25/20 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25/20 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25/20 Cal Row

-25:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)

*Perform soon after finishing Straight 100.

(No Measure)