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

For Quality

3 Rounds

20 jumping jacks

12 Push Ups

Metcon (Time)

For Time

63 Double Unders

21 Shoulder to OH 95/65

63 Double Unders

21 Shoulder to OH 135/95

63 Double Unders

21 Shoulder to OH 185/125

63 Double Unders

12 Min Cap
RX+

135/95

165/115

205/145

Scaled/Masters

4 Rounds

50 Single Unders

15 DB Shoulder to OH (any light pair)

Strength

Split Jerk (Every 1:30 for 12:00
1 rep)

Building