Friday

Announcements

Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

7/7 Single Arm Kickstand RDL’s

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Quad Heel Taps

Workout

D.T. DEJA VU (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS

6 DB Shoulder to OH

9 DB Hang Power Cleans

12 DB Deadlifts

(Score is Time)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)