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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges Skill Metcon (No Measure) 3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep....Read more

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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold COACHES NOTE — Keep DB out for Teaching. Workout Ellen (Time) 3 rounds for time of:...Read more

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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :45 Practice GOAT Option MIN 2...Read more

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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Strength Clean and Jerk (2-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a...Read more

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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo Bent Over Rows (30X1) 20 Plank Shoulder Taps Workout Metcon (AMRAP – Rounds and Reps) EMOM x 20 MINUTES Min 1&2 – 30/24 Cal Row...Read more