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) 3 SETS (7:00 HARD CAP) 200m Run 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS FOR QUALITY 5 Perfect Kipping Chest to Bar Pull-Ups 10 Shoulders Only Butterfly Kip 5 Butterfly Pull-Ups *Rest as needed b/t movements. (No Measure) Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats + Glutes (No Measure)
Read more