Wednesday

21
Sep

Wednesday

Announcements

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into..

:30 childs pose w/ shoulder variation

:30 Dragon Stretch

5/5 T Spine Rotations

5/5 Cossack Squats

5/5 elbow punches

5 front squats w/ 2 sec pause

Strength

Paused Front Squat (5 x 3 )

20 min clock

*2 sec pause in the bottom

*8 min to build to working weight

*10-15lbs heavier than last week ~75%

*Rest 90 sec between sets

*Leave room to build next week

Metcon

Metcon (No Measure)

Every 2:00 x 6 sets

9 thrusters (95/65)(75/55)

7 pull ups

*Goal is to have atleast 30 sec rest
RX+

115/75

Scaled

Less weight

Ring Rows

Banded PU