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 Warm-up Warm-up (No Measure) 3 rounds 1 min row ( increase pace each rd) 5 push up to pike 8 scap pull ups 10 glute bridges Into Barbell Prep 5 good mornings 5/5 elbow punches 5 clean deadlift 5 hang power clean (lower each rep) 5 power clean (lower each rep) Review complex...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 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

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) LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK… 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks...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 Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Workout “STRAIGHT 100.” (Time) FOR TIME 20 Cal Row...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 Functional BodyBuilding Warm-up Warm-up (No Measure) 3-4 min equipment set up 4-5 min active stretching 8-10 min movement demo/prep Metcon (AMRAP – Rounds and Reps) AMRAP 30 8/8 SA supported DB Row (use your box) 10 DB Box Step Overs (24/20) 12 KB SDHP 15 sit ups *Quality over quantity *Rest as needed...Read more