Announcements
DATES TO REMEMBER
- HERO WEEK- May 18-22, 2026. (Hero week shirts have arrived. only a few extra sizes)
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
- Murph Friday May 22- Limited Schedule: 5am/830am/5pm only. unlimited class sizes that day.
- 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:
Partner Flow
1:3 0 Easy Machine (build pace)
-into-
2 Rounds
3 Light Sandbag Deadlifts
5 Air Squats
5/5 Samson Stretch
-into-
2 rounds
5/4 Calorie Air Bike
2 Sandbag Clean to Shoulder (light)
Workout Prep:
1 Partner Round @ 60–70%
5/4 Calorie Machine
1 Sandbag Clean (each)
• Lock in pacing and partner rhythm
• Confirm movement standards and scaling.
Workout
Pain au Chocolat (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Sandbag Cleans(150/100)
-rest 1:00 between sets-
(Sub Power Cleans at 185/125, rotating between partners, if needed)
(Scored by Total Cleans)
INDEPENDENCE (Intermediate):
8 sets
2:00 AMRAP
12/10 Calorie Air Bike (each/same time)
Max Sandbag Cleans(100/70)
-rest 1:00 between sets-
(Sub Power Cleans at 135/95, rotating between partners, if needed)
LIBERTY (Beginner):
8 sets
2:00 AMRAP
10/8 Calorie Air Bike (each/same time)
Max Sandbag Cleans (light)
-rest 1:00 between sets-
(Sub Dumbbell Power Cleans, switching every 5 reps, if needed)
COMPETE (RX+)
8 sets
2:00 AMRAP
20/15 Calorie Air Bike (each/same time)
Max Sandbag Cleans (150/100)
-rest 1:00 between sets-
(Sub Power Cleans at 185/125, rotating between partners, if needed)
Strength/Accessory
Mini Pump – Core (Checkmark)
3 sets:
20 Stick Sit Ups
30 Heel Taps (each side)
30 GHD Russian Twist (each side)
*Rest 2:00 between sets
*score is total time for the mini pump
Stick Sit Ups
Heel Taps
GHD Russian Twist