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.

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 (coming soon). 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!

CrossFit VU – CrossFit

Warm Up

4 Rounds

:30 on / :30 off

Row for Meters – increase effort each round

then

Rope Climb skill work

Metcon (Calories)

5 rounds

4:00 on/ 2:00 off

5/4 Rope Climb

18 HSPU

Max Cal Row in remaining time*
RX+

6/5 rope climb

Strict HSPU

Scaled/Masters

10 Strict Pull Ups/Banded

Push Ups