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 Metcon (AMRAP – Rounds and Reps) AMRAP 25 25/16 cal Bike or Row 100′ SA KB Farmers Carry (53/35) 25 KB Swings 2:00 rest Cool Down ROMWODRead 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 3-6-9 Burpees Air Squats Ring Row Metcon (Time) For time 40 Box Jumps (24/20) 30 burpees to target 6″ 20 C2B 20 Box Jumps 10 C2B 14 min capScaled/Masters 40 step ups (20) 30 burpees 20 pull ups 20 step ups 20 burpees 10...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 3 rounds 10 jumping air squats 100m run 5/5 cossack squats 100m run Strength Back Squat (1RM!) 15 min Metcon (Time) 8 rounds 100m run 3 Wall Walks 10 DB Snatch (50/35)*doesn’t have to be alt 15 min capRX+ 25′ HS walk Scaled/Masters 8...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 3 rounds 30 sec row/30 sec rest (increase pace each rd) into.. 12-8-4 V Ups Alt Lunge Steps Metcon (AMRAP – Rounds and Reps) AMRAP 18 20/16 Cal Row 18 S-DB OH Lunge Steps (50/35) 16 TTB 1:00 restScaled/Masters AMRAP 18 20/16 cal machine...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 400m run into 2 rounds 10 muscle cleans 10 front rack lunge steps Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 16 200m run 15 Power Cleans (95/65) *alt full rounds Strength Deadlift (Every 3:00 x 4 sets 10 Deadlifts) First 2...Read more