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!Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Row 2:00 (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 5 Inchworms w/ Push-Up 10 Alt. Plank Shoulder Taps 10 Alt. Pike Shoulder Taps 5 Up-Downs 3-5 Strict Pull-Ups or 10 Ring Rows Immediately Into… 2:00 Row (Moderate Pace) Workout Metcon (Time) FOR TIME 1500/1250m Row 6 Wall Walks* 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!Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf. CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 10 Alt. Elbow to Instep 10 Bootstrappers w/ :03 pause in the bottom 10 Alt. Reverse Lunges 10 Squat Jumps 10 Alt. Elbow Punches 10 Front Rack Kang Squats (PVC or Empty Barbell) Max Tempo Front Squats (3111) in time remaining… Strength Front Squat (5-4-3-4-3-2) *Start Moderate build to Heavy. Wave...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!Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf. CrossFit VU – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3-5min Rounds min 1- Row cals min 2- Burpees min 3- WBS 20/14# (on wall) min 4- Dumbbell/Kettlebell Snatch 50/35# min 5- Pull ups rest 1min b/t rounds *score is total reps per roundScaled: 3-5min Rounds min 1- Row cals min 2- Burpees min 3- WBS 14/10# (on wall) min 4- Dumbbell/Kettlebell Snatch 35/20# min...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!Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 SETS 5 Inch Worm + Push-Up 10/10 deadbugs 10 Bootstrappers 12 Alt Cossack Squats Strength Back Squat (5-4-3-5-4-3) 20 min clock *Start Moderate build to Heavy. Wave loading. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20 DB Front Squats (35/25)|(25/20) 20 Hand Release Push-Ups (Score is Time)9 min cap RX+...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!Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 slam ball DL + 8 Slam Ball Strict Press MIN 2 – 15 Jumping Jacks + 10 Tuck Ups MIN 3 – :45 Lungester** MIN 4 – 10 scap push up + downdog stretch *1st Round EZ-Mod pace, 2nd Round Mod-Hard pace **1 Lungster = Lunge + Lunge...Read more