Friday

7
Oct

Friday

Announcements

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m run

Into…

10 PVC Pass Thru

10 PVS around the World

10 Banded OH Snatch Press

10 Banded High Pull

10 Arm Haulers

10 Squats Facing Wall (arms up)

Into…

Barbell Prep

Strength

Snatch Complex (1 x 7)

1 Snatch Pull + 1 Low Hang Snatch + OHS
Every 1:30 x 7

*8 min to build

*10-15lbs heavier than last week (75-80%)

(Week 3 of 9)

Metcon

Metcon (Time)

‘Mini Nancy’

3 RFT

400m run

15 OHS (95/65)(75/55)

12 min cap
Scaled

Less weight

200m run