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:
2:00 Machine
-into-
2 Rounds
8 Roll and Reach
3 Lunge Matrix
3 Muscle Cleans
3 Front Squats
1 Squat Clean
1 Hang Squat Clean
(PVC- Empty bar)
Strength/Accessory
Squat Clean + Hang Squat Clean (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8
Workout
New York Knicks (Time)
FREEDOM (RX):
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)
INDEPENDENCE (Intermediate):
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)
LIBERTY (Beginner):
50 Wall Ball Thrusters (light)
25 Dumbbell Power Cleans (light)
75 Wall Ball Thrusters (light)
COMPETE (RX+)
75 Wall Balls (20/14)
25 Power Cleans (185/125)
75 Wall Balls (20/14)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets
Couch Stretch
Forearm Smash
Barbell Forearm Stretch
Optional Accessory (Checkmark)
2-3 sets
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8.5/10
-rest 1:30-2:00 between sets-
Ring Dips
Bar Dips
Dumbbell Lateral Raises