Thursday
Announcements
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
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
1:00 Bike or Row
10 DB BOR
10 Push Up to Pike**
:30 plank
*Increase pace each succeeding round.
**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.
Workout
Metcon (AMRAP – Reps)
4 SETS FOR REPS
1:00 – Max DB Floor Press (50/35)|(35/20)
1:00 – Max Sit-Ups
1:00 – Max Renegade Rows (no push up)
1:00 – Max Cal Bike or Row
-Rest 1:00 b/t Sets-
(Score is Reps)
RX+
TTB
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ROMWOD
(No Measure)