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 (AMRAP – Rounds and Reps)

AMRAP x 8

1 min bike

10 DB Bench Press (35/25)

10 DB Farmers Carry Lunge

rest 2 min

AMRAP x 8

100m run

10 DB Renegade Row

10 DB Split Squat *5 each leg
RX+

50/35

Scaled/Masters

10 DB Bench (20/15)

10 bodyweight lunge

10 shoulder taps

10 split squats

Cool Down

ROMWOD