Announcements

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)

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row*

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

*increase pace each round

Review Push Jerk

Strength

Push Jerk (3.3.3.3.3.)

Build to a heavy triple. Not a max.

15 min clock

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

500/400m Row or 30/21 cal bike

12 Shoulder to Overhead (135/95)|(95/65)

12 Back Rack Reverse Lunges

(Score is Time)

18 min cap
RX+

155/105

Scaled

Less weight