Announcements COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.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) 1 ROUND (25ft Line Drills) High Knees Butt Kickers High Skips Toy Soldiers Karaoke 200m Run Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute Bridge-Ups Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Walking Lunges 1:00 – Double Unders...Read more

Announcements COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.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) EMOM x 6 MINUTES MIN 1 – :45 Bike (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 rounds 30 Crossbody Mountain Climbers 20 Jumping jacks 10 Scap Push-Ups Into.. 2 rounds 20 deadbugs 10 RDL’s empty BB 5 Push-Ups Review Deadlift and start building up to working weight Strength Deadlift (8-8-6-6) 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy *15 min (Score is Weight) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsScaled Less weight Box HSPU Pike Push Up Seated DB Strict Press Optional Finisher Metcon (No Measure) 3 SETS 15 Diamond Push-Ups 15 DB or BB Skull-Crushers (Athlete Choice, Light) -Rest 1:30 b/t Sets- (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC OHS 4 Burpees Over PVC Into.. Barbell Prep for Snatch Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat (Score is Weight)RX+ Squat Snatch Workout Metcon (Time) FOR TIME 3 ROUNDS 5 Power Snatch (115/85)|(95/65) 3 Burpees Over the Bar Immediately Into… 2 ROUNDS 3 Power Snatch 5 Burpees Over the Bar (Score is Time) KG BB: (70/55)|(50/35)RX+ 135/95 Scaled Less weight *8 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Bike or Row (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT 3 – Ring Row Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 25/20 Cal Bike or 30/25 cal row 8 Pull Ups 100m Single KB Suitcase Carry (53/35)|(35/26) 8 Pull Ups 20 KB Hollow Flutter Kicks* *L/R = 1 Rep (Score is Rounds + Reps) KG KB: (24/16)|(16/12)RX + 70/53 C2B Scaled Banded Pull Ups Ring Rows Less weightRead more