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

400m run

then..

Burgener Warm Up

Metcon (Time)

8 rounds

100m run

8 Alt DB Snatch (50/35)

8 push ups

14 min cap
RX+

70/50

10 Alt Snatch

10 push ups w/ hands on DB’s

Scaled/Masters

6-8 rds

less weight

push ups to plate

Strength

1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch (Weight)

Every 1:30 x 12:00