CrossFit – Fri, Nov 7

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!

Holiday Hours:

Nov 2025:

-Closed Nov 27 & 28 for Thanksgiving

Dec 2025:

-Closed Dec 24 & 25 for Xmas. Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

CrossFit VU – CrossFit

Warm Up

2:00 Slow Row

Then

3 Rounds

4 Inchworm + Push Up

4 PVC Pass Through

4 PVC Muscle Snatch

4 PVC Overhead Squat

Metcon (Time)

3 Rounds

30/24 Calorie Row

20 Double KB Squats 53/35s

12 Min Cap
Scaled/Masters

20/15 cal row

15-20 KB Goblet Squats

Strength

Snatch (EMOM x 7
1 rep
Every 2:00 x 6:00
1 rep)