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

5 bootstrappers

5/5 SL BB RDL

5/5 elbow punches

5 Scap Pull Ups

5 Kip Swings

Barbell Prep…take 8-10 minutes to build up to your opening weight for post WOD strength

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Power Clean (135/95)

12 Pull Ups

7 Front Squat
RX+

155/105

C2B

Scaled/Masters

7 Power Clean (95/65)

12 RR

7 Front Squat

Strength

Power Clean (2RM TNG)

*Post WOD…starts immediately

7 min cap