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

Metcon (Checkmark)

Every 3:00 for 12:00

15/12 cal row

10 KB Horn Curls (53/35)

100′ SA KB Suitcase Carry*switch arms halfway

3:00 rest

Every 3:00 for 12:00

15/12 cal row

10 KBS

16 jumping lunges
RX+

70/53

Scaled/Masters

12/10 cal row

Less weight

Lunges

Cool Down

ROMWOD