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:
2:00 Machine
-into-
3 Rounds
10 Banded Pass Throughs
3 Inchworms + Double Push Ups
5 PVC Snatch Pulls
5 PVC Muscle Snatches
5 PVC Overhead Squats
10 Walking Lunge Steps
Strength/Accessory
Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets)
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken
Workout
Workout Prep:
2 Sets
2 Power Snatch
2 Burpees Over Bar
Cherry Blossom (AMRAP – Rounds and Reps)
FREEDOM (RX)
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (95/65)
Burpee Over Bar
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate)
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (75/55)
Burpee Over Bar
LIBERTY (Beginner)
9:00 AMRAP
3, 6, 9, 12…
Dumbbell Snatch (light)
Up Downs
COMPETE (RX+)
9:00 AMRAP
3, 6, 9, 12…
Power Snatch (115/80)
Burpee Over Bar
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization