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

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 ROUNDS 10 PVC Pass Throughs 10 Groiners 10 Jumping Squats Into… 2 ROUNDS 5 PVC OHS 20 shoulder taps 10 glute bridges Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Bar/Ring Muscle-Ups/30 sec Ring Support Hold/Jumping BMU/Strict C2B /Pull Up *Build to Heavier than Workout Weight. Bar comes from the floor *Pick a challenging option for the gymnastics (Score is Weight) Workout Metcon (Time) 3 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! CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate) ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Workout Metcon (Time) FOR TIME 30 Burpee...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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 Alt. Elbow Punches (Front Rack) 10 Alt. Elbow Punches (Back Rack) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex: 1 Hang Clean Pull + 1 Hang Muscle Clean + 1 Hang Power Clean (Score is Weight) Workout PICK YOUR POISON (Time) 5 ROUNDS FOR TIME 10 Hang Power Clean (135/95)|(95/65) 50 Double Unders (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 – CrossFit View Public Whiteboard Warm up Coach led warm up Partner Metcon Metcon (Time) TEAMS of 2 5 rounds 15 power snatch (95/65)(75/55) 20 TTB 21 KBS (53/35)(35/26) Cash Out: 38 synchro burpees **Switch to thrusters on round 2 & 4 Partition as needed 22 min capScaled Less weight HKR/Reverse crunch Finisher Metcon (No Measure) Bi’s and Tri’s!! 4 Supersets 10/10 alt DB Hammer Curls 10/10 Overhead DB Tricep Ext -rest :30 between supersets-Read more