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)

3 SETS ON A 10:00 RUNNING CLOCK…

250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)

6/6 Single Leg DB RDL

8/8 Single Arm Tempo Bent Over Rows (30X1)

20 Plank Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

Min 1&2 – 30/24 Cal Row

Min 3&4 – AMRAP of 4 DB “No-Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*

*L+R = 1 Rep of RR

**Pick-Up where you left off each time in the AMRAP

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB “No Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10). Partners alternate after 3 Rounds are completed.

**L+R = 1 Rep of RR

(Score is Time)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)