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 – NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Singles
10 Step Back Lunges
5 Push-Up + Shoulder Tap
2 ROUNDS
30 Singles (Single, Single, High Jump)
10 Narrow Stance Squats
10 Slow Shoulder Taps*
*Switch to Pike Shoulder tap in 2nd Round
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Sit-Up***
*30 Double Unders after each full round
**Alt. Pistols Optional
**GHD Sit-Ups Optional
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
400/200 Alt. Box Step-Ups (24/20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)