Tuesday

11
Oct

Tuesday

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)

3 rounds

100m run

5/5 Box Step Overs

1:00 row or bike

5 scap push ups

*3rd round use DB for step overs and switch to push ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 25

10/8 cal row or 8/6 cal bike

10 Single DB Box Step Overs (35/20)(25/15)

10 HR Push Ups

200m run

*Add 5 cals/reps each round. Run stay the same
RX+

50/35

DBL DB