Wednesday
Announcements
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
Warm-up
Warm-up (No Measure)
Halo
Into..
With a light DB
5/5 DB DL (between feet)
10 DB Goblet Squats
5 up downs
5/5 DB Strict Press
*switch out DB for the DB’s you need for the workout and set aside
Into..
Prep for Front Squat
Strength
Front Squat (1 x 2)
1 x 2 @ 80% (mod/heavy)
1 x 2 @ 80-85% (heavy)
1 x 2 @ 80-85% (heavy)
*Rest 2 min between heavy doubles
*15 min clock
Metcon
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
15 min cap
2 DB’s for thrusters, 1 DB for snatch
Scaled
Less weight
10-15 burpees