Announcements

Dates to remember:

Saturday, Oct 25th- Barbell 4 Boobs fundraiser for Pensacola Breast Cancer Association. $30 per shirt and all proceeds from donations and shirts will go to our PBCA.

Christmas Party!! Saturday Dec 13th, from 5-10pm. $40 per ticket. Cash bar. Location is Seville (heritage hall on corner) 130 E Government St. RSVP via FB event (coming soon). We will have dinner, drinks, awards and our Photo booth we have every year. This is our time to dress up and show out! Hope to see you all there!

CrossFit VU – CrossFit

Warm Up

2 rounds

15/12 cal row

10 lateral hops over rower

then

2 rounds

10 push ups

10 alt jumping lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

150 DU

50/40 cal row

40 push ups

30 Front Rack Lunges (75/55)
RX+

95/65

Scaled/Masters

100 SU

40/30 cal row

30 push ups (any variation)

20 lunges

Finisher

3 rounds

1:00/1:00 off

Max Ab mat sit ups