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.

-CLOSED NOV 10th in observance of Veteran’s Day holiday.

-HERO WEEK, NOV 11-15.

-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 posted. 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 (3 Rounds for time)

Every 10:00 for 30:00

900/800m row

15 Burpees

20 Russian Twist w/ slam ball (20/10)
RX+

1000/900m row

15 burpees over rower

30/20

Scaled/Masters

800/700m row

10-15 burpees

20 Russian Twists (any weight)

Cool Down

ROMWOD