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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (No Measure) EMOM x 10 Min 1 – 8-10 DB Floor Press (35/25)(25/15) RX+ (50/35) Min 2 – 8-10 DB Bent Rows Rest 2:00 EMOM x 8 Min 1 – 6/6 Standing SA DB Strict Press Min 2 – 8/8 SA Band Pull DownRead 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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Agility Ladder Drills!! 7-8 min Review gymnastics options for EMOM 8-10 min Workout Metcon (No Measure) EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 7/7 Reverse DB Lunges (35/25)|(25/20) MIN 3 – :45 Static Hold w/ Weight** MIN 4 – :45 Static Hold Body Only*** *Strict Gymnastic Pull Options: Wide or Narrow Grip Mixed Grip Rope or Ring Pull-Up Chin-Up Supinated Ring Row **Static Hold w/ Weight Options: Farmer Hold Front Rack Hold Mixed/Filly Hold Floor Press Hold **Static Hold Body Only Options: Tuck Hold Side Plank Glute...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 – VU FBB View Public Whiteboard Functional BodyBuilding Metcon (5 Rounds for time) Every 4:00 x 5 Rounds – 16 DB Glute Bridges (35/25)(25/15) – 12 DB Goblet Alt. Reverse Lunges – 8 DB Tempo Goblet Squats 42X1RX+ 50/35Read 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 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up* MIN 2 – 5 Tempo Deadlift (21X1)** *Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill **Building to or above workout weight (No Measure) Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run18...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) ON A 5:00 RUNNING CLOCK… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time… Workout Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 8 MINUTES 10 Ring or Bar Dips (Strict Optional) 15 Wall Balls (20/14)|(14/10) 20 Med-Ball Walking Lunges* -Rest 1:00 b/t Sets- *Med-Ball held in Bear Hug. (Score is Rounds + Reps) KG WB: (9/6)|(6/5) Finisher Metcon (Time) FOR TIME 50 Russian Twists* 25 Med-Ball Weighted Sit-Ups or Reverse Crunches 50 Russian Twists* *Weighted Optional. (Score...Read more