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

AMRAP 7

1 min row or bike

5 Turkish Sit ups w/ plate

5/5 Around the world w/ plate

5/5 elbow punches w/ BB

Strength

Shoulder Press (7-7-5-5-3)

Build to a heavy 3

15 min

Metcon (5 Rounds for time)

Every 3:00 x 5 sets

6 Push Press (115/85)

9 TTB

12/10 cal Row or 10/8 cal bike

*goal is to have around 1 min of rest
RX+

135/95

15/12 cal row or 12/10 cal bike

Scaled/Masters

6 Push Press (95/65)

9 HKR

10/8 cal row or 8/6 cal bike