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

100m Run

10 Reverse Lunges

4 Inchworm + Push Up

Strength

DB Farmers Carry Lunge (Every 1:30 x 6 sets
10 reps (5 per leg))

Moderate load

Metcon (AMRAP – Reps)

12 Rounds

:30 on :30 off

1-3 Wall Walks

4-6 KB Goblet Lunges

7-9 DB Bench Press

10-12 Hang DB Snatch

*athlete choice on weight
Stay at one movement for 3 rounds then move to the next