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

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

2-4-6-8-10 ect.

DB Renegade Row (35/20)* L/R + push up = 1 rep

10-20-30-40 ect.

Single Unders

Rest 3:00

AMRAP 9

2-4-6-8-10 ect.

DB Push Press (35/20)

10/7 cal bike
RX+

50/35

Crossover SU

Scaled/Masters

less weight

Cool Down

ROMWOD