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

400m run

20 lunges

15 air squats

10 burpees

Metcon (Weight)

Every 10:00 x 30 min

400m run

then

3 x 10

Alt DB Curls *5 each arm

Front Rack BB Alt Reverse Lunges (athletes choice)*5 each leg
Scaled/Masters

200-300m run