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.

HERO WEEK, NOV 11-15. CLOSED NOV 10th in observance of Veteran’s Day holiday.

Closed Nov 27 & 28th in observance of Thanksgiving holiday.

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

3 rounds

10 hollow rocks

8 ring row

6 Tall Muscle Clean

Metcon (AMRAP – Reps)

AMRAP 11

50/40 cal row

40 TTB

30 Hang Power Cleans (115/85)

Max BMU in time remaining
RX+

GHD

155/105

RMU

Scaled/Masters

40/30 cal row

40 Ab mat sit ups

30 HPC (95/65)

Max Burpee Pull Up/RR

Strength

Power Clean (Every 2:00 for 16:00
4-4-3-3-2-2-1-1)

Can be TNG or all singles