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) 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10 Alt Ring Rows in the 2nd Round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs (No Measure) Workout Metcon (Time) FOR TIME* 100/80 Cal Bike *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb. (Score is Time) Optional Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 on/:10 off) Crossbody Mountain...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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 10 DB Curl + Press 5 Inch Worm to Squat* 20 Shoulder Taps *Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up. Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Alt. DB Gorilla Row (Athlete Choice) 12 DB Floor Press (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35)|(35/20) 9 DB Hang Power Cleans 12 Hand Release Push-Up *After “Odd” Rounds (1, 3, & 5),...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 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