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 100m Run 10 Kang Squats 10 Kip Swings (Pull Ups in later rounds) Metcon (Time) “Overtime Helen” 4 Rounds 400m Run 21 KB Swings (53/35) 12 Pull Ups 18 Min CapScaled/Masters 4 Rounds 200m Run 21 KB Swings (any weight) 12 Ring RowsRead 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 (AMRAP – Reps) 4 rounds 3:00 on/3:00 off 6 Sandbag to Shoulder 12 Sandbag Lunges 18 Burpees *athletes choice on weight…pick up where you left off 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 3:00 on any machine into Burgener Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP 7 Climb the Ladder 50 DU 4 Overhead Squats 95/65* *increase by 4 each roundScaled/Masters 50 SU 75/55 or less Strength 1 Squat Snatch + 1 Hang Squat Snatch (EMOM x 8 1 complex Every 2:00 x 8:00 1 complex)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 Warm Up 100m row 10 push ups 200m row 10 step ups 300m row Metcon (AMRAP – Reps) 4 rounds 3 min on/1 min off 400/350m Row 15 HSPU Max DBL DB Box Step Ups (24/20)(35/20)RX+ 20 HSPU DBL DB 50/35’s Scaled/Masters 350/300m row 20 push ups Max S-DB Box Step Up (any weight) Strength Push Jerk (Heavy Double ) 12:00 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 The People’s WOD (Time) For Time 400m run 5-4-3-2-1 Squat Clean (135/95)(155/105)(185/125)(205/145)(225/155) 10-8-6-4-2 BMU 22 min cap RX+ (185/125)(205/145)(225/155)(245/175)(275/205) RMU Scaled/Masters 300m run 5-4-3-2-1 Squat Clean (95/65)(115/85)(135/95)(155/105)(185/125) 10-8-6-4-2 C2B/Pull Up/RRFlow: 400m run, 5 squat clean, 10 BMU, 400m run, 4 squat clean, 8 BMU ect.Read more