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 3 shuttle runs (25′ down and back) 5 burpees w/ big jump 8 Z Press w/ BB Metcon (AMRAP – Rounds and Reps) AMRAP 10 5..10..15..20 ect. 5 Box Jumps (30/24) 5 S2O (115/75)Scaled/Masters 5 Box Jumps (20) 5 DB S2O (any...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 Line Drills Metcon (AMRAP – Rounds and Reps) AMRAP 25 1000m run 15 Pull Ups 100 SURX+ Strict Pull Ups 60 Crossover SU Scaled/Masters 800m run RR or banded 100 SU 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 AMRAP 3 3 Burpees 6 Muscle Snatch 9 lateral BB or line hops Metcon (AMRAP – Reps) 4 sets AMRAP 3 21-18-15-12 Lateral BB Burpees Max Power Snatch (115/75) Rest 1 min b/t setsRX+ 27-21-18-15 135/95 Scaled/Masters 18-15-12-9 Lateral BB Burpees/Up downs Max BB...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 Metcon (Time) For time 10-20-30 DBL DB Box Step Overs (35/20)(24/20) 500-400-300m Row -rest 4 min- 5 rounds 10 thrusters (75/55) 4 RMU 30 min capRX+ 10-20-30-40 DBL DB Box Step Overs (50/35) 500-400-300-200m row 5 rounds 10 thrusters (95/65) 6 RMU Scaled/Masters 10-15-20 Box Step...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 Metcon (Time) 3 Rounds 400m Run 15 Wall Balls 20/14 15 Deadlift ( 225/155 ) 15 Wallballs 15 Min CapRead more