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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1 Power Snatch (Score is Weight) Workout Metcon (Time) FOR TIME 10 Rounds of Snatch Holleyman* Immediately Into… 5 ROUNDS 30 Air Squats 15 Wall Ball Ground to Overhead (20/14)|(14/10) Immediately Into… 10 Rounds...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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Alt Groiners :30 Bootstrappers Into… 2 SETS (:15 ON/:15 OFF) MOVT 1 – Reverse Lunges MOVT 2 – Bodyweight Sumo Good Mornings MOVT 3 – Single Leg RDL (Right Leg) MOVT 4 – Single Leg RDL (Left Leg) Strength Sumo Deadlift (5-5-5-5-5) *Start Moderate & Build to Heavy (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 7 DB Up-Downs (35/25)|(25/20)* 9 DB Sumo Deadlifts 12 Box Jumps (24/20) *Heavy DBs...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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 Inch Worms + Push-Up 10 Scap Pull + Ring Rows 10 DB or BB Strict Press :30 Hollow Hold :30 Cardio Choice (Bike / Row / Run / Ski) Workout Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional) MIN 2 – Cardio of Choice (Moderate)** Immediately Into… EMOM x 8 MINUTES MIN 1 – 10 Strict Press DB or BB (Athlete Choice, Light-Moderate) MIN 2 – Cardio of Choice...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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1 Power Snatch (Score is Weight) Workout Metcon (Time) FOR TIME 10 Rounds of Snatch Holleyman* -Rest 2 min- 10 Rounds of Snatch Holleyman * 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10),...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!HERO WEEK May 24-28, 2021 Holiday Hours for Memorial Weekend Closed Saturday May 29- Monday May 31. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Reverse Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Side to Side Single Unders MOVT 2 – Forward Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Backwards Single Unders MOVT 2 – Air Squats *1 Set= both movements. Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :40 Double Under or Triple Under Practice MIN 2 –...Read more