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

2 min row or bike

3/3 worlds greatest

:30 plank

5 good mornings

1:30 row or bike

3/3 SL RDL

:30 hollow hold

5 bootstrappers

1 min row or bike

3/3 DB DL

:30 downdog

5 Ab mat sit ups

Metcon (Time)

4 rounds

21/18 cal row or 18/15 cal bike

18 sit ups

15 DBL DB DL (50/35)
17 min cap

RX+

5 rounds

Scaled/Masters

3 rounds

35/25)

Finisher

Bulletproof Shoulders

4 rounds

Prone w/ 2.5lbs or less in each hand

A raises x 8

T raises x 8

Y raises x 8