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:
2 Rounds
100m Jog
6 Box Pike Shoulder Press
6 Scap Push-Ups
15-second Wall Hold
Strength/Accessory
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
Workout
Workout Prep:
2 Sets
10 Double Unders
1 Squat Clean
1 Front Squat
1 Power Clean
Freesia (3 Rounds for reps)
FREEDOM (RX)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
Max Power Cleans (135/95) in the remaining time.
-rest 2:00 between sets-
(Scored by Total Reps each set)
INDEPENDENCE (Intermediate)
3 sets
4:00 AMRAP
60 Double Unders
15 Front Squats (115/80)
60 Double Unders
Max Power Cleans (115/80) in the remaining time.
-rest 2:00 between sets-
LIBERTY (Beginner)
3 sets
4:00 AMRAP
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-
COMPETE (RX+)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (155/105)
75 Double Unders
Max Power Cleans (155/105) in the remaining time.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
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