Announcements

– 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

Halo

Barbell Prep

Strength

1 Clean + 2 FS (Build to a mod heavy
First clean is a squat )

*not a max…build up slightly heavier than chosen workout weight

Wave Runner (Time)

7-5-3-5-3-1-3-2-1

Front Squat (185/125)

12-8-4-12-8-4-12-8-4

TTB
15 min cap

RX+

225/155

Scaled/Masters

7-5-3-5-3-1-3-2-1

Front Squat (135/95)

8-6-4-8-6-4-8-6-4

HKR