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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min cardio

Into..

10 plate deadlifts

5/5 Worlds Greatest

10 Plate High Pulls

5/5 Straight Leg Kicks

10 Plate Strict Press

5/5 Samson

Into..

Barbell Prep

Strength

Barbell Complex (1 x 1)

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk
15 min clock

*Not a max, primer for the WOD

*Build slightly above workout weight

*Week 4 of 9 (deload) speed/cycling focus this week

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
15 min cap

Scaled

Less weight

9-6-3