CrossFit – Thu, Apr 6


– 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 (No Measure)

EMOM x 20

45 sec on/ 15 sec off

Min 1- DBL KB Front Rack Hold

Min 2- 6 shuttle runs

Min 3- 7 Dual KB Hang Power Clean (53/35)(35/26)

Min 4- 8 burpees
KB Power Clean-


less weight

up downs

Cool Down