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

Metcon (No Measure)

EMOM x 30

Min 1- Box Jump (24/20)

Min 2- Row or Bike

Min 3- WB (20/14)

Min 4- Ab mat sit

Min 5- Alt DB Snatch (35/25)

Min 6- rest
RX+

50/35

Scaled/Masters

less weight

box step ups (20)