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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP 8

20 jumping jacks

:30 side plank (L & R)

10 banded pull downs

10/10 banded external rotation

Metcon

Metcon (No Measure)

EMOM x 20

45 sec on / 15 sec off

Min 1- Lateral Plate Hops

Min 2- Barbell BOR (athletes choice)

Min 3- Russian Twists w/ med ball

Min 4- HR Push Up

Min 5- Rest
RX+

Ring Push Up

Lateral plate hops demo-

https://youtu.be/thvXnN-e3aA

Cool Down

ROMWOD