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

3 Rounds

10/7 Calorie Bike (Increasing pace every round)

5/5 Knee Over Toe Split Squats

15 sec bar dead hang

Metcon (AMRAP – Reps)

EMOM 12

Min 1. 15/12 Calorie Bike

Min 2. 16 Alternating Pistols

Min 3. Max S-DB Box Step Overs 24/20″ 50/35

Min 4. Rest

Score is # of step overs, pistols, and cals
RX+

20/15 cal bike

20 alt pistols

DBL DB (50/35)

Scaled/Masters

12/10 cal bike

16 alt lunges or pistols to a target

Max step overs (any weight)

Strength

Box Front Squats (Every 2:00 x 14:00
3 reps
)

2 sec pause on box

Set box right at parallel or slightly below