Announcements

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

Halo

Barbell Prep

Strength

Back Squat (4 x 4 @ 75-80%)

25 min

Metcon (Time)

3 rounds

12 DB Thrusters (35/25)

12 burpees

6 min cap

Stimulus:

Thrusters- light/moderate weighty,unbroken sets..maybe 1 break rd 2

burpees- steady pace

Target- 4-5 min
RX+

50/35

Scaled/Masters

12 thrusters 20/15

12 up downs