Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 3 Rounds 100m Run 10 S-DB RDLs 12 S-DB Push Press (6/arm) Metcon (Time) 7 Rounds 200m Run 21-18-15-12-9-6-3 Alt. DB Snatch 50/35 16 Min CapRx+ DB Squat Snatch Scale/Masters 7 Rounds 200m Run 21-18-15-12-9-6-3 Hang DB Snatch 35/20 Strength Overhead Lunge (Every 3:00...Read more

Announcements NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN! July 4th Hours. 5/6/830 am & Noon class. Closed PM. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them! 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount. CrossFit VU – CrossFit Warm Up 4 Rounds* :20 on / :10 off Cardio Machine Up Downs Cardio Machine Push Ups *Stay at one station for all 4 rounds before moving to the next. Metcon (AMRAP – Rounds and Reps) AMRAP 15 12/9 Calorie Bike or Row (same cals) 9...Read more

CrossFit VU – CrossFit Warm up AMRAP 6 100m Run 3 Inch Worms 6 Muscle Clean + Strict PressRead more

CrossFit VU – CrossFit Warm up 3 Rounds 1 Wall Walk + 10s Hold 10 Air Squats :20 Bike increase effort each round Metcon (AMRAP – Reps) 4 Rounds 2:30 on / 2:30 off 25/18 Calorie Bike (or other Machine) Max Wall Balls 20/14Scaled/Masters 20/16 Cal Bike Max Wall Balls (any weight) Strength () Choose 1 Split Jerk (Every 2:00 x 6 sets 4-4-3-3-2-2) Push Jerk (4-4-3-3-2-2)Read more

CrossFit VU – CrossFit Warm up 4 Rounds :30 on :30 off Row for Calories – increase effort each round then 2 Rounds :15 Dead Hang :30 Plank Hold Metcon (Time) 50-40-30-20-10 Calorie Row 25-20-15-10-5 Alternating Lunge 10-8-6-4-2 Strict Pull Ups 22 Min CapScaled/Masters 40-30-20-10-5 Calorie Row 20-16-12-8-2 Alt Lunge 10-8-6-4-2 Strict Pull (any kind) Cool Down ROMWODRead more