Wednesday WOD 9/30/15


10 Min EMOM

Even: 3 Back Squats@70% of 1 RM

Odd:  30 Flutter Kicks

5 Min Rest

10 Min EMOM

Even: 3 Front Squats with 5 Sec Hold@60% of 1 RM

Odd: 30 Sec Plank Hold


“Do these glasses make my ears look big?”



Tuesday Team WOD 9/29/15

“Spitfire Team WOD”

(Teams of 2)

15 Min AMRAP

Min 0-5

20 Pull Ups

20 Ring Dips

Min 5-10

20 Sit Ups

20 Toes To Bar

Min 10-15

20 Push Ups

20 Box Jumps

Coach Brandon  

Monday WOD 9/28/15

“Monster Mash Monday”

4-5-6-7-8 reps for time of:
Hang Squat Cleans (135/95)

Wall Balls 20/14 (4x reps)

AMRAP 9 minutes of:
9 Calories Rowing

6 Burpees over rower

3 Clean & Jerks 155/115

3 Rounds for time of:
60 Double-unders

15 Kettle Bell Swings 53/35

15 Hollow Rocks

Rest 5 minutes between workouts.
 “Guns Out Pensacola”(Job Well Done Athletes!) 

Saturday Free Community WOD 9-10am and Open Gym 10-11am

If you’ve been thinking about trying a CrossFit workout now is your time! This Saturday 9/26/15 at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try! CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.