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

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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)

*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

Scaled

Less weight

10-15 burpees