Wednesday

31
Aug

Wednesday

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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Easy Pace

10/10 Leg Swings

10/10 Ankle Roll Outs

25 Single Unders

:30 Hollow Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

100m Run*

:30 Double Under Practice

1:00 Deadbugs

-Rest :30 b/t Sets-

*Increasing pace of run each set.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

2:00 Calf Smash

(No Measure)