Thursday
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 – CrossFit
Warm-up
Warm-up (No Measure)
50′ Bear Crawl
50′ Walking Samson
50′ Duck Walk
50′ Crab Walk
50′ Broad Jump
Into..
Movement Demo/Prep
Metcon
Metcon (Time)
For Quality
10-1
Incline DB Press (athletes choice)
Inverted BB Rows
V Ups
Jumping Lunges (L + R = 1)
:30 KB Front Rack Hold AHAP
20 min cap
Inverted BB Row Demo-
https://youtu.be/l_jvOTSVu8w
Scaled
Alt V Ups
Cool Down
ROMWOD