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
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