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

2 min row or bike

Barbell Prep

Strength

Front Rack Lunge (1 x 14
1 x 12
1 x 10
1 x 8
*build throughout

12- 15 min )

*from the floor

*Reverse lunges

*reps are total

NCFit Girls (Time)

3 rounds

30/25 cal bike or 40/35 cal row

20 Air Squats

15 Pull Ups

7 Front Squats (165/105)

20 min clock
RX+

205/145

Pistols

BMU

Scaled/Masters

20/15 cal bike or 30/25 cal row

15 air squats

10 RR

7 Front Squats (115/75)