Announcements
DATES TO REMEMBER
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- HERO WEEK- May 18-22, 2026. (Hero week shirts are available for pre order via wodify app!)
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
- June 1- Gym maintenance fee $30 (this years investment will be a child care area, updated retail area and some fresh paint on our black walls! Plus a few other things that need replaced.)
BRING A FRIEND WEEK–
APRIL 27-May 1, 2026
$50 OFF FOR YOU IF YOUR FRIEND JOINS!
FB—event to RSVP or share
https://www.facebook.com/share/1CA7gUuUqF/
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
6 Goblet Squats (light)
6 Wall Ball Thrusters (light)
6 Hanging Knee Raises
8 Box Step Ups
Strength/Accessory
Tempo Back Squats
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
Workout
Workout Prep:
2 controlled sets
4 Wall Balls
3 Toes to Bar
2 Box Jumps
Daffodil (Time)
FREEDOM (RX)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)
INDEPENDENCE (Intermediate)
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)
LIBERTY (Beginner)
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)
RX+
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jumps (24/20)
50 Toes to Bar
50 Wall Balls (20/14)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch