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
Warm-up (No Measure)
Line Drills 5-6 min
8 cal row or Bike
8 slam balls
5 burpee step overs
5/5 reverse lunges
Metcon (AMRAP – Rounds and Reps)
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