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 FOR QUALITY 500m Row or 400m Run (EZ Pace) 20 Alt. Plank Shoulder Taps 10 Alt. Bodyweight Lunges 5 Tempo Barbell Strict Press (30X1) 3 Broad Jumps -No rest b/t Sets- Strength Metcon (Weight) 4 SETS 8/8 Back Rack Reverse Lunges (Athlete Choice, Building) 20 Hollow Rocks 1:00 Plank Rotations -Rest 2:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 10 Push Press (95/65)|(65/45) 10 Back Rack Lunge 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 – CrossFit View Public WhiteboardRead 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 11/2020 Veterans Day week was last Murph wod. Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that. This wod brief will take a 15-20 mins so please dont miss out. Then quickly warm up then off to the first mile. 5am/830am/530pm CLASSES ONLY TODAY NO LIMIT ON TODAY’S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If...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 ROUNDS FOR QUALITY 25’ Walking High Kicks 25’ Toe Walk 25’ Walking Staggered Stance Good Mornings 25’ Heel Walk 25’ High Knees 25’ Butt Kickers Into… 2-3 ROUNDS 30 Single Unders 20 Slow Deadbugs 10 Shoulder Taps 10 Plate Around the Worlds + :20 OH Hold Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS Walk (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round...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) AMRAP x 5 MINUTES 10/10 ½ Kneeling Single Arm DB Strict Press 8/8 Single Arm DB Turkish Sit-Up 4/4 Single Arm DB OH Lunge* *DB in Hand Opposite of Lunge Leg Workout Metcon (No Measure) 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB or DB Hollow Body Flutter Kicks 25 Plate Ground to Overhead (45/35)|(35/25) -Rest 2:00 b/t Sets- (No Measure) Optional Finisher Metcon (Time) 4 ROUNDS FOR...Read more