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

2 Rounds

200m Run

10 Muscle Snatch

10 OHS

10 Kip Swings

Metcon (Time)

3 Rounds

400m Run

9 Squat Snatch (115/85)

9 BMU

16 Min Cap
RX+

155/105

12 Squat Snatch

12 BMU

Scaled/Masters

3 Rounds

400m Run

16 DB Snatch (any DB)

16 Ring Rows

Strength

1 Power Snatch + 1 Squat Snatch (Every 1:30 for 12:00
1 complex )