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

3 rounds

3 inchworm + push up

100m run

12 air squats/PVC OHS/Empty bar OHS

Metcon (AMRAP – Reps)

EMOM x 15

45 sec on/15 sec off

Min 1- Wall Walks

Min 2- Heavy Sandbag Bear Hug Carry*

Min 3- Overhead Squats (115/85)

*15′ down and back for carry

*15′ = 1 rep
RX+

135/95

Scaled/Masters

Half WW

Less weight

Strength

Overhead Squat (Every 2:00 x 10:00
3 reps w/ 3 sec pause in the bottom of last rep)

*from the floor