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 Kang Squats

10 Kip Swings (Pull Ups in later rounds)

Metcon (Time)

“Overtime Helen”

4 Rounds

400m Run

21 KB Swings (53/35)

12 Pull Ups

18 Min Cap
Scaled/Masters

4 Rounds

200m Run

21 KB Swings (any weight)

12 Ring Rows