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

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Warm-up

3/3 Cossack Squats

10 glute bridges

3/3 bird dogs

Barbell Prep

Strength

Front Squat (1 x 1)

Find 1RM

25 min.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

Scaled

less weight

RR