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

4 Rounds

:10 Bike Sprint

straight into

5 Burpee Pull Up / CTB

10 Air Squats

rest as needed between rounds

Metcon (Weight)

Every 5:00 for 30:00

25/18 Calorie Bike

15 Chest to Bar Pull Ups

4 Front Squats (from the floor)*building
Scaled/Masters

Every 5:00 x 30:00

20/15 Calorie Bike

12 Ring Rows

9 DB Front Squats