Announcements

Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS ON AN 8:00 RUNNING CLOCK…

10 Scap Pull-Ups

20 Bent Over Rows (Light DBs or Bands)

30 Single Unders (Switch to Double Unders on Set 3)

Strength

Metcon (No Measure)

3 SETS

10 Perfect Chin-Ups

1:30 EZ Cardio**

**Athlete Choice on Cardio. Nasal Breathing Only.

-Rest :30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

55-65-75-65-55

Double Unders

20-15-10-15-20

Chest to Bar Pull-Ups

(Score is Time)

Optional Finisher

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks

MIN 2 – :50 DBL KB or DB Front Rack Hold

(No Measure)