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

AMRAP 6

25 DU or SU

5/5 bottoms side up SA KB Floor Press

15 banded pull aparts

10 shoulder taps

Strength

Bench Press (5 x 10)

Build to a moderate

20 min

Metcon (AMRAP – Reps)

Every 1:30 x 5sets

rest 1 min between

50 DU (1 min cap)

Max Devils Press (35/25)
RX+

50/35

60 DU

Scaled/Masters

100 SU

Max Devils Press (25/15)