Announcements
DATES TO REMEMBER
- HERO WEEK- May 18-22, 2026. (Hero week shirts are available for pre order via wodify app! deadline APR 13.)
- 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.)
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
30 Single Unders
5 Roll and Reach
10 BB Deadlifts
8 Push Ups
Strength/Accessory
Bench Press
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Workout
Workout Prep:
3 sets (build in weight and tempo on movements)
10 Double Unders
2 Burpee Over Bar
3 Deadlifts
Kashyyyk (6 Rounds for time)
FREEDOM (RX):
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
INDEPENDENCE (Intermediate):
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-
LIBERTY (Beginner):
6 sets
30 Single Unders
8 Up Downs
8 Dumbbell Deadlifts (moderate)
-rest 1:00 between sets-
COMPETE (RX+)
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (315/205)
-rest 1:00 between sets-
*17 Minute Cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Optional Accessory (Checkmark)
3 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-
Dumbbell Russian Twist
Side Plank