Announcements 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. CrossFit VU – CrossFit View Public Whiteboard Warm Up 100m run 5 banded good mornings 5 up downs 100m run 5 KB DL 5 burpees 100m run 5 KBS 5 strict pull up/ring rows Review DL Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click hereScaled/Masters 6 DL (155/105) 7 up down/RR 10 KBS (35/25) 100m runRead more

Announcements 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. CrossFit VU – CrossFit View Public Whiteboard Warm Up 3 rounds 20 DU or SU 5 WB DL 5 WB FS Barbell Prep Strength Front Squat (5 x 5 *last 2-3 sets RPE 8-9) 25 min Metcon (Time) For time DU 20-30-40-50-60 WB (20/14) 5-10-15-20-25 13 min capRX+ 30/20 Scaled/Masters 10-20-30-40-50 SU 5-10-12-15-20 WB (14/10)Read more

Announcements 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 Metcon (Time) 5 rounds 100’ DB/KB Farmers Carry AHAP 50 DU or SU 30 Air Squats 20 min capScaled/Masters 5 rounds 100’ KB Farmers Carry 30 SU 20 air squatsRead more

Announcements 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 cardio Barbell Prep Strength Snatch Grip Deadlift (3-3-3-3-3) 20 min Metcon (Time) For time 50/40 cal row or 40/30 cal bike 50 WB (20/14) 50 DL (185/125) 15 min cap Stimulus Row or Bike < 3:30 WB < 4:00 DL < 4:30 Target 11-13 minRX+ 30/20 225/155 Scaled/Masters 40/30 cal row or 30/20 cal bike 40 WB (14/10) 40 DL (135/95)Read more

Announcements 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 Metcon (AMRAP – Rounds and Reps) AMRAP x 8 1 min bike 10 DB Bench Press (35/25) 10 DB Farmers Carry Lunge rest 2 min AMRAP x 8 100m run 10 DB Renegade Row 10 DB Split Squat *5 each legRX+ 50/35 Scaled/Masters 10 DB Bench (20/15) 10 bodyweight lunge 10 shoulder taps 10 split squats Cool Down ROMWODRead more