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

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 5 inchworms 7 banded good mornings 10 hollow rocks Review Wall Walk/RKBS Metcon (Time) 7 rounds 4 Wall Walks 12 RKBS (53/35) 20 min capRX+ 70/53 8 rounds Scaled/Masters 7 rounds 3 wall walks (halfway) 8 RKBS (35/26) 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 AMRAP 7 1 min row or bike 5 Turkish Sit ups w/ plate 5/5 Around the world w/ plate 5/5 elbow punches w/ BB Strength Shoulder Press (7-7-5-5-3) Build to a heavy 3 15 min Metcon (5 Rounds for time) Every 3:00 x 5 sets 6 Push Press...Read more