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!

Holiday Hours:

Nov 2025:

-Closed Nov 27 & 28 for Thanksgiving

Dec 2025:

-Closed Dec 24 & 25 for Xmas. Dec 26th 5am/830am/5pm classes only

-Closed Dec 31 & Jan 1, 2026.

CrossFit VU – CrossFit

Warm Up

Tabata :20 on / :10 off

3 Rounds each movement

Bike

(increase intensity on bike ea round)

Line Hops

Split Stance Lunge R

Split Stance Lunge L

Metcon (Time)

1:00 on / 1:00 off

Until Completion:

80/60 Calorie Bike

200 Double Unders

100′ DB Walking Lunges 50/35s

24 Min Cap
RX+

100/80 cals

250 DU

150’ lunge

70/50

Scaled/Masters

50/40 Calorie Machine

150-200 Single Unders

100′ S-DB Walking Lunges (any weight)