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

3 rounds

100m run

10 banded pull aparts

10 banded pass thru

Strength

Shoulder Press (5 x 5
maintain same working weight or build throughout)

12:00 clock

Metcon (Weight)

EMOM x 12

Min 1- 10 DB Thrusters (35/20)

Min 2- 50m Sled Push (light)

Min 3- Rest

*if it’s a big class 2 groups can do sled push in the same minute
RX+

50/35

Scaled/Masters

10 DB Thrusters (any #)

50m sled push (empty sled)