Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean Deadlifts 10 Hang Muscle Cleans 5 Hang Squat Cleans Extended Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Build to Your Workout Weights (No Measure) Workout Metcon (Time) FOR TIME 200m Run 20 Squat Cleans (135/95)|(95/65) 400m Run 15 Squat Cleans (155/105)|(115/75) 800m Run 10 Squat Cleans (185/135)|(135/95) 400m Run 5 Squat Cleans (225/155)|(155/105) 200m Run (Score is Time)...Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (Time) 2 Rounds for time – 10 Sandbag Over Shoulders (75/50) – 20 Dual DB High Pulls (25/15)(20/10) – 30 Sandbag Marches – 40 Dual DB Narrow Floor PressRX+ 100/75Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 AMRAP 25 30 cal row 30 TTB 30 Power Snatch 30 Burpees over Erg Rd 1: 95/65 Rd 2: 115/85 Rd 3: 135/95 Rd 4: 155/105Scaled Less weight 20 reps on all HKRRead more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo… Into.. 2 rounds 10 Alt Groiners 12 Alt Cossack Squats 14 bird dog Strength Back Squat (5×3) 20 min clock *Aim to beat your 3 rep from 6/4 (Score is Weight) Workout Metcon (Time) FOR TIME* 15-10-5-10-15 Hang Power Clean (95/65)|(75/55) Back Squat *Perform 5 Up-Downs every 2 min including 3,2,1 go * 11 min cap (Score is Time)RX+ 115/85 Scaled Less weight 10-5-3-5-10 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll lower body (No Measure)Read more

Announcements Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/ You will be rewarded for your efforts. Thank you for your continued support! CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps 10 hollow rocks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 12 Hand Release Push-Ups 15 Box Jump Overs (24/20) 20 alt V ups 200m run (Score is Rounds + Reps) Cool Down Metcon (No Measure) ROMWODRead more