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) AMRAP 20 Partner 1: 400m Run Partner 2: AMRAP 10 DBL DB Box Step Overs 24/20″ 50/35s 2 Rope ClimbsScaled/Masters Partner 1: 300-400m run Partner 2: AMRAP 10 DBL DB Box Step Overs (20”)(20/10) 6 strict pull ups/banded/SA RRRead 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 400m run then 2 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Hang Power Cleans 155/105 6 Shoulder to OH 155/105 3 Wall Walks 1:00 RestRX+ 185/125 30’ HS walk (15’ out/back) Scaled/Masters AMRAP 20 5 DB Hang Power Cleans 6 DB Shoulder to OH 3 Half WW or 6 HR push...Read 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 (No Measure) Every :90 for 30:00 1. 16 Kroc Rows (8/side) 2. 16 A-Jumps 3. 200m run 4. Rest Rotate movements on the :90 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 3 Rounds :30 on / :30 off Row for Distance Increase efforts each round then 2 Rounds 8 Barbell Front Squat 8 Strict Press 8 Kip Swings Metcon (Calories) AMRAP 12 30/24 cal Row then 3-6-9-12-15 Thrusters 95/65 Chest to Bar then.. Max Cal RowRX+ 115/85 Ski Scaled/Masters 24/20 cal row 3-6-9-12-15.. DB Thrusters Pull Ups/RR Strength Paused Front Squat (Every 2:00 x...Read more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. 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. CrossFit VU – CrossFit Warm Up 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Metcon (Time) 2 rounds 21 SDLHP (75/55) 21 Push Ups -rest 2:00- 2 rounds 15 DL (185/125) 15 HSPU -rest 2:00- 2 rounds 9 DL (275/185) 9 Strict HSPU 16 min capRX+ 95/65 225/155 315/215 HSPU/strict/parallette Scaled/Masters 15-12-9 Push Up/Pike Push Up/Deficit push up 75/55 135/95 185/125 Strength Shoulder Press (In 10:00 10-8-6-4-2-1-1) BuildingRead more