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
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (EZ-Mod)
10 Scap Pull-Ups
10 Tuck-Ups
10 Elbow Punches
2 ROUNDS
:30 Row (Hard)
8 Kip Swings
8 Sit-Ups
4 Hang Muscle Clean
Skill
Metcon (AMRAP – Reps)
3 SETS FOR REPS*
:45 Max Toes to Bar
-Rest 2:00 b/t Sets-
*Will be retested at end of month
(Score is Total Reps)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 – 200/150m Row
MIN 4 – Rest
*1 Rep = 1 PC + 1 HPC
(Score is Lowest Reps of TTB / PC)
KG BB: (60/42.5)|(42.5/30)