Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 15 Climb the Ladder 10 Burpee Box Jump Overs 24/20″ 15 Pull Ups 20/30, 30/45, etc… -One athlete works while one rests, switch any time Strength Back Squat (Every 3:00 for 12:00 10 reps) Set 1-2 light Set 3-4 working weightRead more

Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 4 Rounds :30 on / :30 off Bike For Calories increase efforts each round Metcon (Time) 3 Rounds 25/20 Calorie Bike (Or Row) 50 Air Squats 2:00 Rest 16 Min CapRX+ 40 Pistols Scaled/Masters 3 Rounds 20/16 Calories on Machine of Choice 40 Air Squats 2:00 Rest Strength Hang Squat Snatch (EMOM x 10 1 rep) BuildingRead more

Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Metcon (6 Rounds for time) Every 5:00 for 30:00 300m Run 15 Horizontal Ring Rows 10 Front Squat*athletes choiceScaled/Masters Every 5:00 for 30:00 200-300m Run 15 Ring Rows 15 Goblet Squats (any weight) Cool Down ROMWODRead more

Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 20/16 Calorie Row 10 Plank Push Ups 10/8 Calorie Row 10 Hollow Rocks Metcon (AMRAP – Rounds and Reps) AMRAP 15 30/24 Calorie Row 25 Push Ups 20 V-Ups or Sit Ups 1:00 restRX+ GHD Scaled/Masters AMRAP 15 20/16 Calorie Row 15 Push Ups (any variation) 10 S-Leg V-Ups or Sit Ups 1:00 Rest Strength Bench Press (Heavy double ) 12 min clockRead more

Announcements August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino. BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please. We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU. CrossFit VU – CrossFit Warm Up 100-200-300m Run 4-6-8 Plate Ground to OH Plate OH Reverse Lunges Metcon (Time) 2 rounds 40 OH Plate Lunges (45/25) 15 BMU 12 min capScaled/Masters 2 rounds 40 OH Plate (35/15) 15 Burpee Pull Ups/RR Strength Front Squat (3-3-3-2-2-1-1) 15 min clockRead more