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 rounds

10 banded Y press

10 banded pull aparts

5 jumping air squats

5 banded OHS

Barbell Prep

Strength

1 Snatch Lift Off + 1 Pause Snatch (Every 2:00 x 5 sets
3 complexes @ 70-72%)

Lift off to knee

2 sec pause at knee

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*mandatory 3-5 min bike cool down + foam roll quads

Scaled/Masters

100 WB (14/10)