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

Tabata :20 on/ :10 off

(3 Rounds of tabata at each movement)

Row

Muscle Clean and Strict Press

Floor Pike Shoulder Taps

Muscle Snatch

Metcon (Time)

6 Rounds

5 Clean and Jerk 115/85*

5 Power Snatch 115/85

*Sets must be T&G/Unbroken

9 Min Cap
RX+

135/95

Scaled/Masters

Less weight

Metcon (Time)

For Time

500m/450m Row

21 HSPU

500m/450m Row

15 Pull Ups

500m/450m Row

9 Power Cleans 185/135

14 Min Cap
RX+

Deficit HSPU 8/5

Strict Pull Ups

225/185

Scaled/Masters

400/350 row

21 push ups

500/350 row

15 banded strict or deep RR

400/350 row

9 power cleans (135/95) or less