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
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
3 Rounds
100m Easy Jog
10 Ring Rows
5 Push Ups
5 Hanging Knee Raises
15-second Hollow Hold
Workout Prep:
1 Controlled Round
200m Run
3 Ring Muscle Ups (or scaled option)
Primrose (AMRAP – Rounds and Reps)
FREEDOM (RX)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
10 Ring Muscle Ups (or 10 Burpee Pull Ups)
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)
7 Bar Muscle Ups (or 7 Burpee Pull Ups)
LIBERTY (Beginner)
20:00 AMRAP
300m Run (or 750m Bike Erg or 22/18 cal Air Bike)
10 Up Down + Ring Row
Workout Option 2
Recovery Workout (Checkmark)
45 Minutes at Zone 2 Pace
4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run
400ft Kettlebell Front Rack Carry (2×50/35)