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 Murph Prep (Time) For time 1200m run 20 pull ups 30 push ups 800m run 20 pull ups 30 push ups 400m run 20 pull-ups 30 push ups 200m run *partition pull ups and push ups however you wan 30 min capScaled/Masters 600m run 10 RR 15 push ups to...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 2 rounds 10 banded Y press 10 banded pull aparts 5 jumping air squats 5 banded OHS Barbell Prep Strength 1 Snatch Lift Off + 1 Pause Snatch (Every 2:00 x 5 sets 3 complexes @ 70-72%) Lift off to knee 2 sec pause at knee Karen (Time)...Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 6 Row 8cal 6 DB Push Press (35/20) 4 Burpees -rest 2 min- AMRAP 6 Bike 8 cal 6 KBS (35/26) 4 Burpess -rest 2 min- AMRAP 6 Run 100m 6 Ab mat sit ups 4 burpeesRX+ 50/35 53/35Read more

CrossFit VU – CrossFit Warm Up AMRAP 7 3/3 SL KB RDL 3/3 Bird Dogs 5 supermans 5/5 Deadbugs 3/3 Box Step Ups Review Deadlift Metcon (Weight) EMOM x 20 Min 1- 5 Deadlifts (building) Min 2- 10 TTB Min 3- 10 BoxJumps (24/20) Min 4- 10 Pull Ups Start moderate on deadlift and build to a heavy set of 5RX+ 12 TTB 12 Box Jumps 5 BMU Scaled/Masters Min 1- 5 Deadlifts Min 2- 10 HKR Min 3- 10 Box Step Ups Min 4- RRRead more

CrossFit VU – CrossFit Metcon (Time) For time 400m run 25 DB Floor Press (35/25) 50’ DB Front Rack Walking lunge 800/700m row or 50/40 cal bike 50’ DB Front Rack Walking Lunge 25 DB Floor Press 400m run 20 min capScaled/Masters 200m run 15 DB Floor Press (25/20) 50’ walking lunge 15 DB Floor Press 50’ walking lunge 200m run Cool Down ROMWODRead more