Announcements

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 – VU FBB

View Public Whiteboard

Functional BodyBuilding

Metcon (No Measure)

EMOM x 15

Min 1 – 12-15 DB Bench (35/25)

Min 2 – 6-12 Banded Strict Pull Ups/Deep Ring Rows

Min 3 – 10/10 DB SA Supported Row

Into..

40 Banded Shoulder Raises (Light band)

40 Banded Face Pulls

40 Banded Shoulder Press