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.
• Closed Labor day- Monday, Sept 1.
• 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

200m Run

16 Alt Lunges

5 Inchworms + Push Up

10 Medball Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Wall Balls 20/14

30 Box Jump Overs 24/20″

10 Wall Walks
RX+

30/24” box

WW + WFHSPU

Scaled/Masters

AMRAP 15

30 Wall Balls (any weight)

20 Box Jumps 20″ (or less)

10 Inch Worms

Strength

Back Squat (Heavy double )

12:00 clock