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.
• 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

200m Run

then

10-8-6

Barbell Muscle Clean

Lateral Bar Hops

Barbell Strict Press

Metcon (Time)

10 rounds

100m Run

3 Hang Power Clean 165/115

3 Shoulder to OH 165/115

15 Min Cap
RX+

205/165

Scaled/Masters

For Time

8 rounds

135/95 or less

Strength

Shoulder Press (EMOM x 8
1 rep)

Building