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

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 Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here35 min cap Scaled/Masters 400-600m run 20 DB...Read more