Announcements Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.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 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8 Barbell High Pulls 8 Barbell Behind the Neck Press Strength...Read more

Announcements Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.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 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean Skill Metcon (AMRAP – Reps) 3 SETS FOR REPS* :45 Max Toes...Read more

Announcements Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 EZ Bike 5 Inch Worms + Push-Up 5 Up-Downs 10 Box Step Overs Extended Warm-up Metcon (No Measure) 3 SETS :20 Bike Sprint* 5 Burpee Step-Ups *Increase Pace Each Set -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) EVERY 2:00 x 5 SETS 15/12 Cal Bike* 10 Box Jump Over (24/20) Rest in Time Remaining… *1:00 Max Time on Bike -No Additional Rest b/t Sets- (Score...Read more

Announcements Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5:00 CAP) :30 Jumping Jacks (Option to clap OH and behind the back) :30 Bar or :20 Rope Hang 20 Band Pull-Aparts 5/5 Slow Single DB Single Leg Deadlift (Athlete Choice) Strength Metcon (No Measure) 4 SETS FOR QUALITY 4-8 Rope Pull-Ups or Narrow Grip Pull-Ups 30′ Quad Crawl :30 Double Under Practice -Rest as needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 36 Double Unders 18 Sit-Ups 8 Alt. Single DB Up-Down (50/35)|(35/20) 2 Legless Rope Climbs* *Option for Standard Rope Climb (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more

Announcements “In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into… 10 bootstrappers 10 push up down dog 10 goodmornings 10 squat jumps Into movement demo/prep Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 55 Box Jumps (24/20) 55 Wall Balls (20/14) 55 cal row or 40/30 cal bike 55 KB Swings (53/35)(35/26)RX+ 70/53 Scaled Less weight Step Ups 30-40 reps of each movmt For a big class partner up and start at different partsRead more