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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS (10:00 CAP) 30 Single Unders 8 Lunge + Lunge + Air Squat :30 Active Hang 5/5 Single Arm Ring Row 10 Slow Tuck-Ups Workout Metcon (1 Rounds for reps) EMOM x 20 MINUTES MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35) MIN 2 – 3 Rope Climbs MIN 3 – Max Double Unders MIN 4 – REST (Score is Lowest Double Unders) KG KB: (32/24)|(24/16)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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses :15 Wide Grip Elbow Roll Forward Hold :15 Wide Grip Elbow Roll Back Hold :15 Wide Grip OH Active Hold Strength Overhead Squat (5×3 @ Mod-Heavy) *Bar comes from the rack. Option to increase weight for final 2 sets. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Overhead Squats (135/95)|(95/65)* 15/12 Cal Row *Option for Front Squat (Score is Rounds...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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL *We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS. Strength Metcon (Weight) EVERY 2:00 x 5 SETS 2 Deadlift + 2 Hang Power Cleans *Start Moderate, build to Heavy. (Score is Weight) Workout Metcon (1 Rounds for reps) 5 SETS ON A 3:00 RUNNING CLOCK… 35/28 Cal Bike* Max Hang Power Clean (155/105)|(115/75) in Time Remaining… -Rest 1:00 b/t...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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows 20 Band Rows (Band wrapped around an upright) Workout Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 50 Strict Pull-Ups 75 Hand Release Push-Ups 100 Plate Step-Ups (45/35)|(35/15)|(24/20) Immediately Into… 1 Mile Run *Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed...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. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses. Strength Push Press (7-Rep Heavy 1) ON A 15:00 RUNNING CLOCK… Build to a Heavy 7-Rep Push Press (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 15 Push Press (95/65)|(65/45) 12 Kettlebell Swings (70/53)|(53/35) 9 Box Jumps (30/24)|(24/20) (Score is Time) KG BB: (42.5/30)|(30/20) KG KB:...Read more