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 100-200-300m Run 4-6-8 Plate Ground to OH Plate OH Reverse Lunges Metcon (Time) 2 rounds 40 OH Plate Lunges (45/25) 15 BMU 12 min capScaled/Masters 2 rounds 40 OH Plate (35/15) 15 Burpee Pull Ups/RR Strength Front Squat (3-3-3-2-2-1-1) 15 min clock
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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 15 Empty Bar Hang Clean and Press :15 Second Nose & Toes Hold Metcon (Time) 3 rounds 15 C & J (115/85) 5 Wall Walks 12 min capRX+ 135/95 50’ HS walk Scaled/Masters 3 Rounds 15 DB Clean and Jerk 5 Inch Worms + Push Ups Strength Hang Power Clean (Every 2:00 for 10:00 3 reps)
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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) PARTNER WOD AMRAP 20 12 Deadlift 225/155 12 Pull Ups 12 Box Jumps (24/20) Alternate complete movements throughout. (P1 DL, P2 PU, P1 BJ, P2 DL, ect.)RX+ 275/185 30/24 Strength Deadlift (Every 1:30 x 9:00 1 rep )
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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 3 Rounds 10/8 Calorie Row 12 Air Squats 14 Alt S-Leg V-Ups Metcon (Time) 3 Rounds 20 Wall Balls 20/14 20/16 Calorie Row 20 Thrusters 45/35 20 Toes to Bar 20 Min CapRX+ 25 reps/cals Scaled/Masters 3 Rounds 15 Wall Balls (any ball) 15/9 Calorie Row 15 DB Thrusters (any pair) 15 Ab Mat Sit Ups
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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 (10 Rounds for time) Every 3:00 for 30:00 200m Run 10 Renegade Rows / 12 Dips* *alt between rows and dips Cool Down ROMWOD
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