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

Hero Day 4 “Jack”

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.

warm up

movement review

then

3 sets:

-7 BB PP > 7 PP w/ light weight > 7 PP w/ the load you are going to wod with.

-7 RKBS > 7 KBS > 10 KBS

-7 step ups > 7 BJ > 10 BJ

stretch and set up as needed.

Jack (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

​​F: 75-lb barbell, 1-pood kettlebell, 20-inch box

M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Intermediate :

10 push presses 95/65#

10 kettlebell swings 44/24#

10 box jumps 24/20″

Scaled :

10 push presses 75/55#

10 kettlebell swings 35# or less

10 box jump/step ups 20″ or less