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
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
2 Rounds of Banded 7s
-into-
5:00-10:00
3 Rounds
5 Dynamic Air Squats
5 Wall Balls (light)
5 Ring Rows or Pull-Ups
5 Hang Dumbbell Snatches
8 Box Step Overs
Workout Prep:
2 Partner Rounds @ 60–70%
4 Wall Balls
3 Pull-Ups
4 Dumbbell Snatches
2 Box Jump Overs
Workout
Iron Infantry (Time)
FREEDOM (RX):
Teams of 2
150 Wall Balls (20/14)
150 Pull Ups
150 Dumbbell Snatch (50/35)
150 Box Jump Overs (24/20)
(Scored by Time)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
Teams of 2
150 Wall Balls (14/10)
100 Pull Ups
150 Dumbbell Snatch (35/25)
100 Box Jump Overs (24/20)
(KG conv: 15/10)
LIBERTY (Beginner):
Teams of 2
100 Wall Ball Thrusters (light)
100 Ring Rows
100 Dumbbell Snatch (light)
100 Box Step Ups (20/16)
Strength/Accessory
Mini Pump – Core Work (Checkmark)
4 sets
10 GHD to parallel w/plate on chest @ RPE 7/10 (or Weighted Sit Ups)
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-
*score is total time for the mini pump
Weighted GHD Sit Ups to Parallel
Alternating Leg V-Up
Hollow Hold
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.
Crossed Side To Side 1 min
Active Frog 1 min
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