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

100-200-300m Run

4-6-8

Plate Ground to OH

Plate OH Reverse Lunges

Metcon (Time)

2 rounds

40 OH Plate Lunges (45/25)

15 BMU

12 min cap
Scaled/Masters

2 rounds

40 OH Plate (35/15)

15 Burpee Pull Ups/RR

Strength

Front Squat (3-3-3-2-2-1-1)

15 min clock