Announcements

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:

3 Rounds

30-second Bike

30-second Row

5 Hanging Knee Raises

5 Muscle Snatch (PVC into Empty bar)

3 Inchworms

(Partner up and move together while touching barbell, rig, and machines)

Workout

Workout Prep:

2-3 sets

2-3 Synchro Toes to Bar

5/4 Cal Bike + Row

2 Power Snatches

Mustafar (Time)

FREEDOM (RX):

Teams of 2

60 Synchro Toes to Bar

40 Calorie Air Bike and Row (total on each)

60 Power Snatches (135/95)

(Scored by Time)

INDEPENDENCE (Intermediate):

Teams of 2

40 Synchro Toes to Bar

30 Calorie Air Bike and Row (total on each)

60 Power Snatches (115/75)

LIBERTY (Beginner):

Teams of 2

40 Synchro Hanging Knee Raises

20 Calorie Air Bike and Row (total on each)

40 Dumbbell Snatches (light)

*27 Minute Cap