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

2 min cardio

Barbell Prep

Strength

Snatch Grip Deadlift (3-3-3-3-3)

20 min

Metcon (Time)

For time

50/40 cal row or 40/30 cal bike

50 WB (20/14)

50 DL (185/125)

15 min cap

Stimulus

Row or Bike < 3:30
WB < 4:00
DL < 4:30
Target 11-13 min
RX+

30/20

225/155

Scaled/Masters

40/30 cal row or 30/20 cal bike

40 WB (14/10)

40 DL (135/95)