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 rounds 3/3 box step ups 3/3 KB Windmills 3 jumping air squats 3/3 SA KB Bottoms Side Up Press Barbell Prep Strength Push Jerk (6-6-4-4-2-2) Building to a heavy 2 15 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 BJO (24/20) 8 SA DB/KB Hang C & J (35/25) *4 reps each arm 6 Pull Ups Stimulus BJO < 1 min SA C & J < 45 sec Pull Ups < 45 sec Target 5-7 rdsRX+...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 Warm Up Ability Ladder Drills Row 1 min Run 200m 20 DU or SU Metcon (Time) For time 1000/800mrow 100 DU 800m run 750m/500Row 75 DU 600m run 500/400mRow 50 DU 400m run 250m Row 25 DU 200m Run 30min CapScaled/Masters 600/400m row 100 SU 600m run 400/300m row 75 SU 400m run 250/200m row 50 SU Stimulus Row- Avg (2:00/2:15) per 500m Run- Avg 2:00/2:20 per 400m DU/SU < 1:30 per 100 Target- 26-28 min Finisher Metcon (AMRAP – Reps) AMRAP...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 Warm Up Halo Barbell Prep Strength Back Squat (4 x 4 @ 75-80%) 25 min Metcon (Time) 3 rounds 12 DB Thrusters (35/25) 12 burpees 6 min cap Stimulus: Thrusters- light/moderate weighty,unbroken sets..maybe 1 break rd 2 burpees- steady pace Target- 4-5 minRX+ 50/35 Scaled/Masters 12 thrusters 20/15 12 up downsRead 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 (No Measure) EMOM x 30 Min 1- Box Jump (24/20) Min 2- Row or Bike Min 3- WB (20/14) Min 4- Ab mat sit Min 5- Alt DB Snatch (35/25) Min 6- restRX+ 50/35 Scaled/Masters less weight box step ups (20)Read more

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 5 bootstrappers 5/5 SL BB RDL 5/5 elbow punches 5 Scap Pull Ups 5 Kip Swings Barbell Prep…take 8-10 minutes to build up to your opening weight for post WOD strength Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 Power Clean (135/95) 12 Pull Ups 7 Front...Read more