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

25 DU or SU

10 PVC Pass Thru

10 Reverse Snow Angles

25 DU or SU

10 PVC Around the World

10 air squats

Review HPS+OHS w/ PVC

Strength

1 Hang Power Snatch + 3 Overhead Squats (Build to heavy in 5 Sets)

15 min

Metcon (Time)

For time

5-10-15-10-5*

Hang Power Snatch (75/55)

*50 DU after each set

15 min cap
RX+

95/65

Scaled/Masters

5-10-15-10-5*

Thrusters (65/45)

*75 SU after each set