Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!

CrossFit VU – CrossFit

View Public Whiteboard

Functional BodyBuilding

Warm-up

Warm-up (No Measure)

3-4 min equipment set up

4-5 min active stretching

8-10 min movement demo/prep

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

8/8 SA supported DB Row (use your box)

10 DB Box Step Overs (24/20)

12 KB SDHP

15 sit ups

*Quality over quantity

*Rest as needed

*single DB for step overs

*stack plates to scale down box height