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

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