Announcements
DATES TO REMEMBER
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- HERO WEEK- May 18-22, 2026. (Hero week shirts are available for pre order via wodify app!)
- 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.)
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/
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
30-second Easy Bike
10 Roll and Reach
20-second Knee Plank
4 Lunge Matrix (each)
30-second Moderate Bike
6 Goblet Squats
Workout
Workout Prep:
1 Controlled Round
5/4 Calorie Bike
10ft Single Dumbbell Lunge @ Workout Weight
Magnolia (Time)
FREEDOM (RX)
Teams of 2
100-80-60-40-20
Calorie Air Bike
-100ft Single Dumbbell Lunge (50/35) after each set (together)-
(Women Calories: 80-64-48-32-16)
(Scored by Time)
INDEPENDENCE (Intermediate)
Teams of 2
80-60-40-20-10
Calorie Air Bike
-100ft Single Dumbbell Lunge (35/25) after each set (together)-
(Women Calories: 64-48-32-16-8)
LIBERTY (Beginner)
Teams of 2
50-40-30-20-10
Calorie Air Bike
-50ft Single Dumbbell Lunge (light) after each set (together)-
(Women Calories: 40-32-24-16-8)
COMPETE (RX+)
Teams of 2
100-80-60-40-20 Calorie Air Bike
-100ft Single Dumbbell Lunge (70/50) after each set (together)-
(Women Calories: 80-64-48-32-16)