Thursday
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
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
7/7 SA False Grip Ring Rows
8 Step-Ups
9 Tuck-Ups
1:00 Bike
Workout
Metcon (Time)
12 ROUNDS FOR TIME
4 Up-Down Box Climb Overs (30/24)*
2 Ring or Bar Muscle-Up
*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.
(Score is Time)
RMU Option 1: Jumping RMU or BMU
RMU Option 2: Chest to Bar Pull-Ups
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Slam Balls
100 Burpees
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats