Monday

3
Oct

Monday

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.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 EZ Bike

5 Inch Worms + Push-Up

5 Up-Downs

10 Box Step Overs

Extended Warm-up

Metcon (No Measure)

3 SETS

:20 Bike Sprint*

5 Burpee Step-Ups

*Increase Pace Each Set

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 2:00 x 5 SETS

15/12 Cal Bike*

10 Box Jump Over (24/20)

Rest in Time Remaining…

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10/8 Cal Bike

5 Burpees

3 Box Jumps (24/20)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)