WOD

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 4 Rounds :10 Bike Sprint straight into 5 Burpee Pull Up / CTB 10 Air Squats rest as needed between rounds Metcon (Weight) Every 5:00 for 30:00 25/18 Calorie Bike 15 Chest to Bar Pull Ups 4 Front Squats (from the floor)*buildingScaled/Masters Every 5:00 x 30:00 20/15 Calorie Bike 12 Ring Rows 9 DB Front Squats
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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 200m Run then 10-8-6 Barbell Muscle Clean Lateral Bar Hops Barbell Strict Press Metcon (Time) 10 rounds 100m Run 3 Hang Power Clean 165/115 3 Shoulder to OH 165/115 15 Min CapRX+ 205/165 Scaled/Masters For Time 8 rounds 135/95 or less Strength Shoulder Press (EMOM x 8 1 rep) Building
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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 30 Teams of 2 6 Power Snatch 75/55 6 Overhead Squats 75/55 3 Ring Muscle Ups Alt full roundsScaled/Masters 6 Power Snatch (65/45) 6 OHS 3 BMU/C2B/PU/RMU transition
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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 For Quality 3 Rounds 20 jumping jacks 12 Push Ups Metcon (Time) For Time 63 Double Unders 21 Shoulder to OH 95/65 63 Double Unders 21 Shoulder to OH 135/95 63 Double Unders 21 Shoulder to OH 185/125 63 Double Unders 12 Min CapRX+ 135/95 165/115 205/145 Scaled/Masters 4 Rounds 50 Single Unders 15 DB Shoulder to OH (any light pair) Strength Split...
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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) EMOM 30 1. 100m Run 2. 12 Barbell Bicep Curls 3. 10/7 Calorie Bike 4. 12 Barbell Zombie Squats 5. Rest Cool Down ROMWOD
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