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

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 Tabata 20 sec on/ 10 sec off x 8 Alt b/T movements Box Step Ups Bear to Bridge Sumo Air Squats V ups Barbell Prep Strength 1 Power Clean + 1 Squat Clean + 2 Jerks (Build to a heavy) 20 min Metcon (AMRAP – Rounds and Reps)...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 (No Measure) EMOM x 20 45 sec on/ 15 sec off Min 1- DBL KB Front Rack Hold Min 2- 6 shuttle runs Min 3- 7 Dual KB Hang Power Clean (53/35)(35/26) Min 4- 8 burpeesKB Power Clean-https://youtu.be/ESVijQRqP2w Scaled/Masters less weight up downs 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 2 min row or bike 3/3 worlds greatest :30 plank 5 good mornings 1:30 row or bike 3/3 SL RDL :30 hollow hold 5 bootstrappers 1 min row or bike 3/3 DB DL :30 downdog 5 Ab mat sit ups Metcon (Time) 4 rounds 21/18 cal row or...Read more