Thursday

6
Oct

Thursday

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)

EMOM x 8 MINUTES

MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings

MIN 2 – 10/10 SL RDL

MIN 3 – 10 Push-Up to Pike

MIN 4 – :45 Tuck Hold
COACHES NOTE — After completion of the Warm-Up have athletes grab a Barbell and go into Deadlift Teaching.

Workout

Metcon (Weight)

2 SETS

10 Tempo Deadlifts (225/155)|(155/105)|(30X1)

21 Hand Release Push-Ups

21 Russian KB Swings (Athlete Choice)

-Rest 1:00 b/t Sets-

2 SETS

8 Tempo Deadlifts (275/185)|(185/135)|(20X1)

15 Plyo Push-Ups into 1:00 Push-Up Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS

6 Tempo Deadlifts (315/205)|(225/155)|(10X1)

9 Diamond Push-Ups into 1:00 Diamond Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

KG BB1: (100/70)|(70/47.5)

KG BB2: (125/85)|(85/60)

KG BB3: (143/100)|(100/70)