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

2 min row or bike

5/5 single leg glute bridges

:15 side plank each side

5 super mans

1 min row or bike

5 sumo goodmornings

5/5 straight leg kicks

5/5 Box Step Ups

:30 row or bike

5 BB RDL

5 BB BOR

:15 row or bike (hard effort)

Review DL

Take 7-8 min to build up to workout weight

Metcon (Time)

For time

500/400m row or 30/25 cal bike

15 BJO (24/20)

15 DL (225/155)

500/400m row

21 BJO

12 DL

500/400m row

27 BJO

9 DL

17 min cap
RX+

275/185

Scaled/Masters

400/300m row or 20/15 cal bike

15 Box Step Overs

15 DL (135/95)

400/300m row or 20/15 cal bike

21 Box Step Overs

12 DL

400/300m row or 20/15 cal bike

27 Box Step Overs

9 DL