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

View Public Whiteboard

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