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) Every :90 for 30:00 1. 16 Kroc Rows (8/side) 2. 16 A-Jumps 3. 200m run 4. Rest Rotate movements on the :90 Cool Down ROMWODRead more

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 :30 on / :30 off Row for Distance Increase efforts each round then 2 Rounds 8 Barbell Front Squat 8 Strict Press 8 Kip Swings Metcon (Calories) AMRAP 12 30/24 cal Row then 3-6-9-12-15 Thrusters 95/65 Chest to Bar then.. Max Cal RowRX+ 115/85 Ski Scaled/Masters 24/20 cal row 3-6-9-12-15.. DB Thrusters Pull Ups/RR Strength Paused Front Squat (Every 2:00 x...Read more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. 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. CrossFit VU – CrossFit Warm Up 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Metcon (Time) 2 rounds 21 SDLHP (75/55) 21 Push Ups -rest 2:00- 2 rounds 15 DL (185/125) 15 HSPU -rest 2:00- 2 rounds 9 DL (275/185) 9 Strict HSPU 16 min capRX+ 95/65 225/155 315/215 HSPU/strict/parallette Scaled/Masters 15-12-9 Push Up/Pike Push Up/Deficit push up 75/55 135/95 185/125 Strength Shoulder Press (In 10:00 10-8-6-4-2-1-1) BuildingRead more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. 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. CrossFit VU – CrossFit Warm Up 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 rest Metcon (AMRAP – Reps) EMOM 16 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest Score is total TTBScaled/Masters EMOM 16 1. 40 Single Unders 2. 12/10 Calorie Bike or Row 3. Max Sit Ups 4. Rest Strength 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch (Every 2:00 x 12:00 1 complex ) BuildingRead more

Announcements July 4: Special hours 5/830am & 430pm only. Closed July 5th. 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. CrossFit VU – CrossFit Warm Up 400m Run then 2 Rounds 10 Air Squats 10 Muscle Cleans 1 Set of Strict Pull Ups or Ring Rows Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunIn honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.To learn more about Hotshots 19 click hereTeams of 2 Share reps/run anyhow Scaled/Masters 95/65 Pull Ups/Banded Pull Ups/RR 35 min capRead more