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
Warm Up
4 Rounds
Tabata Bike :20 on/ :10 off
then
3 Rounds
7 KB Sumo Deadlift
7 KB Russian Swing to High Pull
7 RR
Metcon (AMRAP – Reps)
AMRAP 5
25/20 Calorie Bike
straight into
5 Sumo Deadlift High Pull (95/65)
5 Bar Muscle Ups
3:00 Rest
AMRAP 5
3 Rounds:
5 Sumo Deadlift High Pull (95/65)
5 Bar Muscle Ups
Max Calorie Bike in Remaining Time
RX+
115/75
Scaled/Masters
AMRAP 5
12/10 Calorie Bike
5 KB Sumo Deadlift High Pulls
5 Pull Ups
Rest 3:00
AMRAP 5
12/10 Calorie Bike
5 KB Sumo Deadlift High Pulls
5 Pull Ups