Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.
CLOSED Thursday Evening, Oct 14 for Team Training. Regular am schedule . We will have open gym between classes. We will offer a noon class that day and possibly more open gym after that.
CrossFit VU – NC60
Warm-up (No Measure)
3 Sets (5:00 CAP)
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)
*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.
Metcon (AMRAP – Reps)
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
2 ROUNDS FOR TIME
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
**Switch arms after each full round
(Score is Time)
KG DB: (22.5/15)|(15/10)