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)

200m run

3/3 groiners

3/3 box step overs

200m run

5 KB Swings

5 dips

Metcon

Metcon (Time)

For time

Run 800m run

21-15-9-6

BJO (24/20)

KB Swings (53/35)

Rest 2 min

800m run

6-9-15-21

KB Box Step Overs

Dips

30 min cap (score includes rest)

RX+

70/53

Ring Dips

Scaled

400m run

less weight

banded dips