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 10-8-6 Barbell Muscle Clean Lateral Bar Hops Barbell Strict Press Metcon (Time) 10 rounds 100m Run 3 Hang Power Clean 165/115 3 Shoulder to OH 165/115 15 Min CapRX+ 205/165 Scaled/Masters For Time 8 rounds 135/95 or less Strength Shoulder Press (EMOM x 8 1 rep) BuildingRead 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 (AMRAP – Rounds and Reps) AMRAP 30 Teams of 2 6 Power Snatch 75/55 6 Overhead Squats 75/55 3 Ring Muscle Ups Alt full roundsScaled/Masters 6 Power Snatch (65/45) 6 OHS 3 BMU/C2B/PU/RMU transitionRead 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 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