Announcements

– VU Gymnastic Clinic Part 1 April 15th – pull ups/C2B/T2B

– VU Gymnastic Clinic Part 2April 22nd – HSPU/Ring Dips

– VU Gymnastic Clinic Part 3April 29th – Bar/Ring Muscle ups

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Warm Up

Tabata

20 sec on/ 10 sec off x 8

Alt b/T movements

Box Step Ups

Bear to Bridge

Sumo Air Squats

V ups

Barbell Prep

Strength

1 Power Clean + 1 Squat Clean + 2 Jerks (Build to a heavy)

20 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 Squat Clean (165/115)

3 C & J

5 C2B

7 Box Jump (24/20)
RX+

205/145

BMU

30/24

Scaled/Masters

1 Squat Clean (135/95) or less

3 C & J

5 RR

7 Box Step Ups (20)