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:
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat, building intensity
Workout Prep:
1 Round @ 60–70%
100m Run
10 Double Unders
4 Toes to Bar
Gymnastics
Gymnastics (Rope Climb) (Checkmark)
Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
Level 3:
8 min AMRAP:
1-2-3… Rope Climb
5-10-15… Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)
Workout
Uncle Sam’s Slam (3 Rounds for time)
FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar
LIBERTY (Beginner):
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Rig QL Stretch
Seated External Rotations
Optional Accessory (Checkmark)
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-
Heel Elevated Goblet Squats
Single Leg Dumbbell Calf Raise
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.
Calf Stretch In Downward Facing Dog 1 min
Alternating Calf Activation 1 min
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