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
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