Announcements

• August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
• BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.
• Closed Labor day- Monday, Sept 1.
• We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU.

CrossFit VU – CrossFit

Warm Up

3 Rounds

10/8 Calorie Row

6 Strict Press + 6 Push Press

Strength

Shoulder Press (Strict Press
Every :90 for 12:00
2 Reps)

Metcon (Time)

For Time

50/40 Calorie Row

50 Hang Clean and Jerk (95/65)

50/40 Calorie Row

13 Min Cap

*40/30 cal bike
RX+

115/85

Scaled/Masters

For Time

40 Calorie Row

40 DB Hang Clean and Jerk (any pair)

40 Calorie Row