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 (No Measure) EMOM x 15 Min 1 – 12-15 DB Bench (35/25) Min 2 – 6-12 Banded Strict Pull Ups/Deep Ring Rows Min 3 – 10/10 DB SA Supported Row Into.. 40 Banded Shoulder Raises (Light band) 40 Banded Face Pulls 40 Banded Shoulder PressRead 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) EMOM x 10 MINUTES MIN 1 – :50 Bike or Row @ MOD PACE MIN 2 – 10 Scap Push-Ups + down dog MIN 3 – 10 KB Deadlifts + 10 glute bridge MIN 4 – 10/10 Deadbugs MIN 5 – 10 Up-Downs Workout Metcon (AMRAP – Reps) “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – Hand Release Push-Ups Tabata 2 – Sit-Ups Tabata 3 – Russian KB Swings (70/53)|(53/35) Tabata 4 – Cal Bike or Row -Rest 1:00 b/t Tabatas- (Score is Reps) Cool Down Warm-up (No Measure) ROMWOD (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) 2 ROUNDS 8/8 DB DL 8 Up Downs 8/8 worlds greatest 8 Scap Pull-Ups Into… 2 ROUND 6/6 DB strict press 6/6 Step Back Lunges 6 Small Kip Swings into… active stretches Workout Metcon (AMRAP – Reps) 2 SETS* AMRAP x 10 MINUTES 2-4-6-8-10…etc Burpees Alt. DB Snatch (35/25)(25/20) Pull-Ups -Rest 2:00 b/t Sets- *Start the second AMRAP over at 2. (Score is Lower Reps)RX+ 50/35 C2B Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back + Calves (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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) EMOM x 20 (35s Work/ 25s Rest) Min 1 – Dual DB Step Ups 24/20 (35/25)(25/15) Min 2 – Dual DB RDL Min 3 – SB/Gliders Hamstring Curls Min 4 – Rest Rx+ 50/35Read 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) ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Bent Over Rows 10 Behind the Neck Alt. Elbow Punches 5 Squat Jumps 5/5 groiners *From here, with barbells out, go straight into teaching the Hang and Power Clean Progression. Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight)RX+ Squat Clean Workout Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 500/400m Row or 30/20...Read more