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

:30 on / :30 off

Bike For Calories

increase efforts each round

Metcon (Time)

3 Rounds

25/20 Calorie Bike (Or Row)

50 Air Squats

2:00 Rest

16 Min Cap
RX+

40 Pistols

Scaled/Masters

3 Rounds

20/16 Calories on Machine of Choice

40 Air Squats

2:00 Rest

Strength

Hang Squat Snatch (EMOM x 10
1 rep)

Building