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) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (50/35)|(35/20) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Pull-Ups 8 Burpee to Plate 8 DB Push Press (50/35)|(35/20) *Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles....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 – CrossFit View Public Whiteboard Metcon (Time) 4 Person Team wod For time: -200m Tire Flip -800m Sled Push (250/170#. scale as needed) -200 pull ups (2 working at a time) -300 push ups (2 working at a time) -400 Air Squats (2 working at a time) **2 athletes at a time flipping the tire and change out...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) 4:00 Bike or Row (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 10 Alt. Groiners 5 Bootstrappers 10 Alt. Reverse Lunges (Barbell Optional) 5 Good Mornings 10 Alt. Elbow Punches 5 Shoulder Press w/ :01 Pause at the Top Workout Metcon (Time) FOR TIME* 20 Back Squat (185/135)|(135/95) 30...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) 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC Pass Throughs 250/200m Row Into… 2 ROUNDS 10 PVC Scarecrow Snatches* 8 Scap Pull-Ups 8 Kip Swings (Rings or Rig) 8 Ring Rows *Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC...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) AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Balls 10 Alt Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 20 Slam Balls...Read more