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

Hero week Day 1 “Hammer”

U.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.

He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.

Warm up

Banded shoulder warm up

A-T-Y-Tx15

HALO band warm up

then

Burgener warm up for Barbell

Hammer (5 Rounds for time)

5 Rounds For Time:

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Intermediate:

5 RFT

5 Power Cleans (115/75 lb)

10 Front Squats

5 Jerks

20 Pull-Ups

90 seconds Rest

Scaled:

4-5 RFT

5 Power Cleans (95/65 lb or less)

10 Front Squats

5 Jerks

10-20 Ring rows or Jumping pull ups

90 seconds Rest

* 30 Min Cap