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

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 20 Partner 1: 400m Run Partner 2: AMRAP 10 DBL DB Box Step Overs 24/20″ 50/35s 2 Rope ClimbsScaled/Masters Partner 1: 300-400m run Partner 2: AMRAP 10 DBL DB Box Step Overs (20”)(20/10) 6 strict pull ups/banded/SA RRRead 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 400m run then 2 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Hang Power Cleans 155/105 6 Shoulder to OH 155/105 3 Wall Walks 1:00 RestRX+ 185/125 30’ HS walk (15’ out/back) Scaled/Masters AMRAP 20 5 DB Hang Power Cleans 6 DB Shoulder to OH 3 Half WW or 6 HR push...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) 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