Announcements

• August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
• BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.
• We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU.

CrossFit VU – CrossFit

Warm Up

3 Rounds

:30 on / :30 off

Row for Distance

Increase efforts each round

then

2 Rounds

8 Barbell Front Squat

8 Strict Press

8 Kip Swings

Metcon (Calories)

AMRAP 12

30/24 cal Row

then

3-6-9-12-15

Thrusters 95/65

Chest to Bar

then..

Max Cal Row
RX+

115/85

Ski

Scaled/Masters

24/20 cal row

3-6-9-12-15..

DB Thrusters

Pull Ups/RR

Strength

Paused Front Squat (Every 2:00 x 14:00
4 reps)

2 sec pause each rep