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.

-CLOSED NOV 10th in observance of Veteran’s Day holiday.

-HERO WEEK, NOV 11-15.

-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 posted. 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

30 SU

10 RR

5/5 lateral lunges

10 kip swing

10 box step ups

Metcon (AMRAP – Reps)

Every 2:00 x 10:00

35 DU

6 strict pull ups

Max DBL DB Box Step Ups (20″)(50/35)
RX+

70/50

6 BMU

Scaled/Masters

SU

banded strict pull up/deep RR

less weight

Strength

Back Squat (Every 2:00 for 14:00
5-5-3-3-2-2-2)

Use the 5’s as warm up then 3’s and 2’s should be working weights