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

5 Kang Squats

5 Strict Press

5 Scap Pull Ups

Rd 2: 5 PP + 5 Kip Swings

Rd 3- 5 Thrusters + 5 Pull Ups or RR

Strength

Back Squat (In 14:00
12 @155/105
9 @ 185/125
6 @ 225/155
3RM in remaining time)

RX+

225/155

275/185

315/215

Scaled/Masters

115/85

135/95

155/105

Metcon (Time)

9-7-5-3-1

Thrusters (135/95)

BMU

12 min cap
RX+

185/125

Scaled/Masters

DB Thrusters

C2B/Pull Up