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 **You may do this solo but be sure this is a wod you can get through.** U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary; and brother, Robert. View Public Whiteboard Bradshaw (Time) 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 – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 3:00 Bike Immediately Into… AMRAP x 7 MINUTES (With a light KB) 2/2 Unbroken KB Complex* (R/L) 10 Strict Sit-Ups (Hands behind the head) *1 Complex = 2 Single Arm KB Deadlift + 3 KB Hang Clean Lunges (Like receiving a Squat Clean but in a lunge) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS ON A 4:00 RUNNING CLOCK… 30/24 Cal Bike 25 Sit-Ups Max Russian KB Swing in Time Remaining...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 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1 Power Snatch (Score is Weight) Workout Metcon (Time) FOR TIME 10 Rounds of Snatch Holleyman* Immediately Into… 5 ROUNDS 30 Air Squats 15 Wall Ball Ground to Overhead (20/14)|(14/10) Immediately Into… 10 Rounds...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 Whiteboard Warm-up Warm-up (No Measure) 2 SETS :30 Alt Groiners :30 Bootstrappers Into… 2 SETS (:15 ON/:15 OFF) MOVT 1 – Reverse Lunges MOVT 2 – Bodyweight Sumo Good Mornings MOVT 3 – Single Leg RDL (Right Leg) MOVT 4 – Single Leg RDL (Left Leg) Strength Sumo Deadlift (5-5-5-5-5) *Start Moderate & Build to Heavy (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 7 DB Up-Downs (35/25)|(25/20)* 9 DB Sumo Deadlifts 12 Box Jumps (24/20) *Heavy DBs...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 Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 Inch Worms + Push-Up 10 Scap Pull + Ring Rows 10 DB or BB Strict Press :30 Hollow Hold :30 Cardio Choice (Bike / Row / Run / Ski) Workout Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional) MIN 2 – Cardio of Choice (Moderate)** Immediately Into… EMOM x 8 MINUTES MIN 1 – 10 Strict Press DB or BB (Athlete Choice, Light-Moderate) MIN 2 – Cardio of Choice...Read more