Monday

10
Oct

Monday

Announcements

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 ROUNDS

(:15 each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats

Strength

Clean and Jerk (2-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 10 MINUTES

1 Power Clean & Jerk (185/135)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.