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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS ON A 5:00 RUNNING CLOCK… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Squat Thrusts 5 Burpees *Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace. Workout Metcon (Time) FOR TIME 800m Run 60 Wall Balls (20/14)|(14/10) 40 Push-Ups* 50 Wall Balls 400m Run 30 Push-Ups 40 Wall Balls 20 Push-Ups 800m Run *Hand Release Push-Ups Optional (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 800m WB Run 80 Wall Balls (20/14)|(14/10) 80 Push-Ups 60 Wall Balls...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

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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (Score is Weight) Workout Metcon (Time) FOR TIME 1500/1250m Row 45 Hang Power Clean (155/105)|(115/75) *Partition Row & Reps in any way or order to complete the work. (Score is Time) KG BB: (70/47.5)|(52.5/35)Read more