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 3 “Brehm”
U.S. Army Sgt. Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small-arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.
He is survived by his wife, Raini; father, William; stepmother, Linda; and mother, Laura Williams.
warm up
Skill:
review the Rope climb (RC) technique and scales
then
Warm up:
3 sets:
-10 deep ring rows > 3 Rope Jump 2 set > 2 RCs or zombie RCs
-10 Air squats > 10 BB Back squats > 10 light loaded back squats
-5 push ups > 5 Pike Push ups > 5 HS Get up + 10s hold or 5 HS get ups + 1 HSPU
-Row 5 cals
Build to Back squat weight
Brehm (Time)
For Time 10 Rope Climbs (15 ft) 20 Back Squats (225 lb) 30 Handstand Push-Ups 40 calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
RX – 225/155# from the ground
*take from rig if it feels unsafe for you.
Intermediate :
For time:
– 10 rope climbs to 15 feet
– 20 back squats (185/125#)
– 30 handstand push-ups/head to plate HSPU.
– 40-calorie row
Scaled :
For time:
-5-1 0 zombie rope climbs
– 20 back squats (135/95# or less)
-20- 30 Pike push-ups or push ups to a plate.
– 40-calorie row
*20 min cap