Tuesday

4
Oct

Tuesday

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)

Line Drills 5-6 min

Into..

200m run

25 SU

8 cal row or Bike

8 slam balls

5 burpee step overs

5/5 reverse lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m run

100 DU

40/30 cal bike or 50/40 cal row

20 Slam Balls (30/20)(20/10)

10 Burpee Box Jump Overs

5/5 Reverse Lunges w/ Slam Ball
Scaled

150 SU

Less weight

Step overs