CrossFit – Tue, May 26

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:

7:00 Flow

0:00–2:00 Easy Row

2:00–5:00

2 rounds

8 Glute Bridges

6 Banded Good Mornings

10 Alternating V-Ups

5:00–8:00

2 rounds

6 Empty Bar Deadlifts

5 Abmat Sit-Ups

:20 Row @ moderate pace

Workout Prep:

1 Round @ 60%

5/4 Cal Row

5 Sit-Ups

Strength/Accessory

Deadlift (Weightlifting Variable Reps & Sets)

Every 2:00 x 4 sets

2 Deadlifts @ 80–85% OR RPE 8

Workout

Swole Team Six (Checkmark)

FREEDOM (RX):

Every 1:00 (20:00)

Odd: 15/12 Calorie Row

Even: 15 Abmat Sit Ups

(Scored by Completion)

INDEPENDENCE (Intermediate):

Every 1:00 (20:00)

Odd: 12/10 Calorie Row

Even: 12 Abmat Sit Ups

LIBERTY (Beginner):

Every 1:00 (20:00)

Odd: 10/8 Calorie Row

Even: 10 Abmat Sit Ups

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Banded Hip Internal Rotations

1:00 Forearm Smash

1:00 Seal Stretch

*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations

Forearm Smash

Seal Stretch

Optional Accessory (Checkmark)

3-4 sets

10 DB Spider Curls @ moderate weight – maintain quality

10 Tricep Dips @ moderate weight – maintain quality

-rest 1:00 between sets-
DB Spider Curls

Tricep Dips

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.

Roll Over To V Sit 1 min

Active Bridge Reach 1 min

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