Thursday

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)

2:00 Bike or Row*

Into…

3 rounds

:20 bar hang

5/5 KB DL

10 hollow rocks

*Increase Pace every :30

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 12/8 Cal Bike or 15/12 cal row

MIN 2 – 150′ farmers carry KB (Athlete Choice)

MIN 3 – Max Ab mat sit ups

MIN 4 – Rest

(Score is Reps)

Cool Down

ROMWOD