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 For Quality 3 Rounds 20 jumping jacks 12 Push Ups Metcon (Time) For Time 63 Double Unders 21 Shoulder to OH 95/65 63 Double Unders 21 Shoulder to OH 135/95 63 Double Unders 21 Shoulder to OH 185/125 63 Double Unders 12 Min CapRX+ 135/95 165/115 205/145 Scaled/Masters 4 Rounds 50 Single Unders 15 DB Shoulder to OH (any light pair) Strength Split...Read 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 Metcon (No Measure) EMOM 30 1. 100m Run 2. 12 Barbell Bicep Curls 3. 10/7 Calorie Bike 4. 12 Barbell Zombie Squats 5. Rest 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 100m Run 10 Reverse Lunges 4 Inchworm + Push Up Strength DB Farmers Carry Lunge (Every 1:30 x 6 sets 10 reps (5 per leg)) Moderate load Metcon (AMRAP – Reps) 12 Rounds :30 on :30 off 1-3 Wall Walks 4-6 KB Goblet Lunges 7-9 DB Bench Press 10-12 Hang DB Snatch *athlete choice on weightStay at one movement for 3...Read 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 12-10-8 Calorie Row Air Squats increase speed/effort each round Metcon (Time) For Time 50/40 Calorie Row 50 Wall Balls 20/14 50 Deadlift 135/95 50 Wall Balls 50/40 Calorie Row 16 Min CapScaled/Masters For Time 40/32 Calorie Row 40 Air Squats 40 KB Swings (any light KB) 40 Air Squats 40/32 Calorie Row Cool Down 5 min bike or walk Stretch quads/hamstringsRead 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 200m run then 2 Rounds 8 Hollow Rocks 8 Muscle Cleans 8 Front Squats Metcon (Weight) Every 5:00 for 30:00 200m Run 10 Lateral Bar Burpees 10 Toes to Bar 1 Clean Complex* *Clean Complex = 1 Power Clean + 2 Hang Squat Cleans Build to a moderate heavy…technique focusRX+ 10 burpees to 12” target 10 GHD w/ 14/10 med ball Scaled/Masters Every...Read more