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

12-10-8

Calorie Row

Air Squats

increase speed/effort each round

Metcon (Time)

For Time

50/40 Calorie Row

50 Wall Balls 20/14

50 Deadlift 135/95

50 Wall Balls

50/40 Calorie Row

16 Min Cap
Scaled/Masters

For Time

40/32 Calorie Row

40 Air Squats

40 KB Swings (any light KB)

40 Air Squats

40/32 Calorie Row

Cool Down

5 min bike or walk

Stretch quads/hamstrings