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

Warm Up

Ability Ladder Drills

Row 1 min

Run 200m

20 DU or SU

Metcon (Time)

For time

1000/800mrow

100 DU

800m run

750m/500Row

75 DU

600m run

500/400mRow

50 DU

400m run

250m Row

25 DU

200m Run

30min Cap
Scaled/Masters

600/400m row

100 SU

600m run

400/300m row

75 SU

400m run

250/200m row

50 SU

Stimulus

Row- Avg (2:00/2:15) per 500m

Run- Avg 2:00/2:20 per 400m

DU/SU < 1:30 per 100
Target- 26-28 min

Finisher

Metcon (AMRAP – Reps)

AMRAP 5

Push Ups
Scaled/Masters

Plate/Banded Push Ups