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
40 Single Unders
5 Light Power Cleans
5 Front Squats (light)
5 Push Jerks (light)
Gymnastics
Handstand Walk (Checkmark)
Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Superman Hold
Level 2:
12 min EMOM:
Min 1: 1-2 HS Hold
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk
Min 4: 15-30 Sec Superman Hold
Level 3:
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold
Workout
Workout Prep:
1 controlled set @ 60%
100m Row
5 Push Ups
Hyacinth (AMRAP – Rounds and Reps)
FREEDOM (RX)
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate)
15:00 AMRAP
450/400m Row
20 Push Ups
LIBERTY (Beginner)
15:00 AMRAP
300/250m Row
15 Plate Floor Press
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Forearm Smash
Bench Stretch for Lats
Couch Stretch