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.

HERO WEEK, NOV 11-15. CLOSED NOV 10th in observance of Veteran’s Day holiday.

Closed Nov 27 & 28th in observance of Thanksgiving holiday.

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

100m run

10 Front Squats

20 sec handstand hold

100m run

10 muscle clean and push press

Metcon (Time)

For time

400m run

20 Thrusters (95/65)

20 Strict HSPU

400m run

20 C & J (115/85)

20 Kipping HSPU

15 min cap
RX+

135/95

165/115

Scaled/Masters

300-400m run

15-20 Thrusters (any #)

20 push ups

300-400m run

15-20 C & J (any #)

20 push ups

Strength

Front Squat (10-8-6-4-2
*recharge week, not a 2RM)

12 min clock