Announcements
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/
DATES TO REMEMBER
- HERO WEEK- May 18-22, 2026. (Hero week shirts are available for pre order via wodify app! deadline APR 13.)
- 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.)
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Banded Warmup
then
2 Rounds
200m Easy Run
10-second Handstand Hold
3 Inchworms
Gymnastics
Gymnastics (Handstand Walk) (Checkmark)
Level 1:
9 min EMOM:
Min 1: 8-10 Pike Shoulder Taps – feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute
Level 2:
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute
Level 3:
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute
Workout
Workout Prep:
1 Controlled Round @ 60%
100m Run
3 Pull Ups
4 Push Ups
5 Air Squats
Super Mario (4 Rounds for reps)
FREEDOM (RX):
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Reps each set)
INDEPENDENCE (Intermediate):
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-
LIBERTY (Beginner):
4 sets
4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory (Checkmark)
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 between sets-
Strict Sit Up
Pulse Ups
V-Ups