CrossFit – Tue, Apr 11


– 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

3 rounds

100m run

10/10 Leg Sweeps (side to side and fwd/bkwd)

5 up downs

Review Burpee DL

Tumilson (Time)

8 Rounds For Time

200 meter Run

11 Dumbbell Burpee Deadlifts (2×60/40 lb)
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
25 min cap

RX use 50/35


8 rounds

100m run

5 up downs

5 DB DL (25/20)



For Quality

:30 Plank hold on low rings

:15 chin over bar hold (use band if needed)

:30 Plate Hold OH