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

Metcon (Time)

Teams of 2

2 rounds

50 WB (20/14)

40 DB HPC (35/25) *2 DB’s

30 Ab Mat Sit Ups

20 synchro burpees

10/10 SA DB OH Lunges

25 min cap
RX+

50/35

Scaled/Masters

40-30-20-10-5

less weight

up downs

bodyweight lunges