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:

2 Rounds

5 Box Jumps (step down)

10 Calorie Row

10 Reverse Lunges

10-Second Hollow Hold

(Establish box height and rower setup)

Workout

Workout Prep:

1 Set

2 Box Jumps (at workout height)

5/4 Calorie Row (at workout pace)

• Set target calories per round

• Reinforce quick transition from box to row

Wario (10 Rounds for calories)

FREEDOM (RX):

10 sets

2:00 AMRAP

10 Box Jumps (30/24)

Max Calorie Row

-rest 2:00 between sets-

(Scored by Calories per Set)

INDEPENDENCE (Intermediate):

10 sets

2:00 AMRAP

10 Box Jumps (24/20)

Max Calorie Row

-rest 2:00 between sets-

LIBERTY (Beginner):

10 sets

2:00 AMRAP

10 Box Step Ups (20)

Max Calorie Row

-rest 2:00 between sets-

COMPETE (RX+)

10 sets

2:00 AMRAP

8 Box Jumps (36/30)

Max Calorie Row

-rest 2:00 between sets-

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Toe elevated calf stretch

1:00 Side Lying Rotations (each side)

*Rest as needed between sides and sets.
Toe Elevated Calf Stretch

Side Lying Rotations

Optional Accessory (Checkmark)

4 sets

8 Double DB Z-Press @ RPE 8

10 Banded Push Ups @ RPE 8

-rest 1:00 between sets-
Seated Dumbbell Z-Press

Banded Push Ups