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

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. 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) 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges Skill Metcon (No Measure) 3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep....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. 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) EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold COACHES NOTE — Keep DB out for Teaching. Workout Ellen (Time) 3 rounds for time of:...Read more