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
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