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 Rounds
:40 Row (increase pace each round)
20 Single Unders
3 Broad Jumps
3 Inchworms
5 PVC Snatch High Pulls
5 PVC Hang Power Snatch
* Rounds 2-3 use a light/empty bar
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8
Workout
Workout Prep:
2 sets @ 60–70%
5/4 Calorie Row
10 Double Unders
Miami Heat (Time)
FREEDOM (RX):
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women’s Calories: 40-32-24-16-8)
(Score by Time)
INDEPENDENCE (Intermediate):
40-32-24-16-8
Calorie Row
80-64-48-32-16
Double Under
(Women’s Calories: 32-26-20-12-6)
LIBERTY (Beginner):
30-25-20-15-10
Calorie Row
60-50-40-30-20
Single Unders
(Women’s Calories: 24-20-16-12-8)
COMPETE (RX+)
50-40-30-20-10
Calorie Row
150-120-90-60-30
Double Unders
(Women’s Calories: 40-32-24-16-8)
*20 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roller Angels
1:00 Toe Elevated Calf Stretch
*Rest as needed between sides, movements and sets.
Foam Roller Angels
Toe Elevated Calf Stretch
Optional Accessory (Checkmark)
2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
6-10 Tempo Ring Rows (3-second negative)
-rest 1:00 between sets-
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows