Closed Saturday, Sept 25th. Come support the athletes from CFVU at the Pensacola Beach brawl.
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
CrossFit VU – NC60
Warm-up (No Measure)
4 SETS (8:00 CAP)
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Sets 3/4
Metcon (No Measure)
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)|(53/35)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining…
-Rest :30 b/t Sets-
(Score is Reps)
KG KB: (32/24)|(24/16)