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 Metcon (AMRAP – Rounds and Reps) AMRAP 20 20/18 cal row or 18/15 cal bike 150’ KB Farmers Carry AHAP 20 Russian Twists w/ slam ball *10 each side Cool Down ROMWODRead 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 Halo Barbell Prep Strength 1 Clean + 2 FS (Build to a mod heavy First clean is a squat ) *not a max…build up slightly heavier than chosen workout weight Wave Runner (Time) 7-5-3-5-3-1-3-2-1 Front Squat (185/125) 12-8-4-12-8-4-12-8-4 TTB15 min cap RX+ 225/155 Scaled/Masters 7-5-3-5-3-1-3-2-1 Front Squat (135/95)...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 3 rounds 100m run 10/10 Leg Sweeps (side to side and fwd/bkwd) 5 up downs Review Burpee DL Tumilson (Time) 8 Rounds For Time 200 meter Run 11 Dumbbell Burpee Deadlifts (2×60/40 lb)In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson,...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 3/3 90 90 Hip Rotations 5 hamstring walk outs 3/3 lateral box step ups :15 side plank each side Barbell Prep Strength Back Squat (4 x 5 @ 72-75%) 20 min clock Metcon (AMRAP – Reps) 2 min- 2 min- 2 min- 3 min intervals rest 1 min...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 Metcon (Time) Teams of 2 16 Rounds ’I go you go’ 8 TTB 24 DU 8 KBS (53/35) 30 min capRX+ 70/53 20 rounds Scaled/Masters 8 HKR 50 DU 8 KBS (35/26)Read more