Wednesday

5
Oct

Wednesday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into…

10 scap pull ups

10 kip swings

10/10 deadbugs

5 push ups down dog

Into..

5/5 elbow punch

5 strict press

5 hang high pull

5 hang squat clean

5 hang clusters

Review 1 1/4 front squat
Hang cluster demo

https://youtu.be/DDUSgZgrlwM

Strength

One and a Quarter Front Squat (6 x 2)

Demo- https://youtu.be/o2KmXp6EXlY
Deload Week

*Speed focus

*60-65% across working sets

*15 min clock

Metcon

Metcon (Time)

15-12-9

Pull Ups

Burpees

TTB

Into..

25 Hang Clusters (95/65)(75/55)

15 min cap
RX+

115/75

C2B

Scaled

RR

HKR

Less weight