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

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) 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 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…...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) 1 ROUND :30 Bike/Row (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike/Row (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is...Read more