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.
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

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Warm-up

Warm-up (No Measure)

400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)

Immediately Into…

1 SET

10 Slow Banded Monster Walks (Each Way)

10 Slow Banded Clam Shells (Each Side)

10 Slow Banded Tempo Air Squats (3211)

Immediately Into…

2 Sets

10 Alt. Elbow Punches

3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)

10 Squat Thrusts

Strength

Front Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (115/75)|(105/65) or less

Lateral Bar Burpee

Optional Finisher

Metcon (No Measure)

FOR QUALITY

250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit #2

*Weight Vest Optional

(No Measure)