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 – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Pigeon Stretch (L&R)

:30 Twisted Cross

:30 Seated Saddle

Into..

20 SU

10 Bootstrappers

10 Worlds Greatest

10/10 shoulder taps

10/10 SL Glute Bridge

Into..

w/ empty bar

5 good mornings

5/5 elbow punch

5 strict press

5 front squat

5 RDL

Strength

Clean and Jerk (1 x 1)

3 x 1 @ 75% (mod/heavy)

2 x 1 @ 78% (mod/heavy)

1 x 1 @ 80-82% (heavy)

*Rest as needed between singles

*Take your time building to working weight

*This is the start of our peaking phase for 1RM testing

(Week 5 of 9)

20 min clock

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds for time

7 Push Press (115/75)(95/65)

30 DU

7 Power Clean

30 DU

12 min cap
RX+

135/95

Scaled

Less weight

60 SU