Announcements

Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.
CLOSED Thursday Evening, Oct 14 for Team Training. Regular am schedule . We will have open gym between classes. We will offer a noon class that day and possibly more open gym after that.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets (5:00 CAP)

100m Run

10 Scap Pull Ups

5 Ring Rows*

5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

into…

6 ROUNDS

6 Chest to Bar Pull-Ups*

6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional

**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)