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.)
GYM CLOSURE- June 6-7 USAW Certification class being held at the gym
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
100m run
4/4 World’s Greatest Stretch
30 SU
8 Push ups
8 Walking Lunges
Workout Prep:
1 Round @ 60–70%
3 DB Bench (at workout weight)
10 Double Unders
10ft Dumbbell Farmers Lunge (at workout weight)
Workout
The Final Toll + The Run (2 Rounds for time ↓ shorter is better)
FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)
INDEPENDENCE (Intermediate):
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run
LIBERTY (Beginner):
30 Dumbbell Bench (light)
200 Single Unders
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run
COMPETE (RX+)
30 Dumbbell Bench (70/50s)
200 Double Unders
100ft Dumbbell Farmers Lunge (70s/50s)
-Rest until 10:00-
2 Mile Run
*8 min cap on part 1, 20 min cap on part 2
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Open Book
Optional Accessory (Checkmark)
3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-rest 1:00 between sets-
Seated Alternating Dumbbell Strict Press – using kettlebells
Single Arm Tricep Kickbacks
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Shoulders Global 1 min
Calf Stretch In Downward Facing Dog 1 min
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