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

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

10:00 AMRAP

100m Jog

100m Easy Row

10 Air Squats

10 Reverse Lunges

10 Glute Bridges

Workout Prep:

2 sets

100m Run Together

100m Row (each)

Lincoln Continental (AMRAP – Rounds and Reps)

FREEDOM (RX):

15:00 AMRAP

3-6-9-12…

Kettlebell Swings (53/35)

Air Bike Calories

* 30ft Bodyweight Lunge between rounds

(women’s calories: 2-4-6-8…)

(Scored by Rounds + Reps)

(KG conv: 24/16)

INDEPENDENCE (Intermediate):

15:00 AMRAP

3-6-9-12…

Kettlebell Swings (35/26)

Air Bike Calories

* 30ft Bodyweight Lunge between rounds

(women’s calories: 2-4-6-8…)

(KG conv: 16/12)

LIBERTY (Beginner):

15:00 AMRAP

2-4-6-8…

Kettlebell Swings (light)

Calorie Air Bike

* 20ft Bodyweight Lunge between rounds

Workout Option 2

Recovery Workout (Checkmark)

45 Minutes at Zone 2 Pace

4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run

3 Turkish Get Up (per arm 53/35)

1500m Row

30 Sec Wall Facing Handstand Hold

(KG conv: 24/16)
Dumbbell Turkish Get Up

Nose to Wall Handstand Hold