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)

Halo

5/5 deadbugs

5/5 SL Glute Bridge

5 BB Goodmornings

5/5 Elbow Punches

5 Front Squat

Barbell Prep

Strength

Front Squat (3 x 2 )

2 sec pause on first rep

82-85%

20 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

1 Deadlift + 1 Squat Clean + 1 Front Squat (155/105)(135/95)

25 DU

10 HSPU

RX+

185/125

Scaled

50 SU

Less weight

Box HSPU