Announcements

Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
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

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Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

35 Single Unders

12 Lunges with PVC Passthrough

10 Up-Downs

8 PVC Cuban Press

Into…

2 Sets

30 Double Unders

10 PVC Overhead Squats

8 Barbell High Pulls

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex of:

1 Heaving Snatch Balance

+

1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Overhead Squats (115/75)|(75/55)

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)