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:
2 Rounds
:30 Machine
5 Roll and Reach
3 World’s Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Snatch Balance
-Start with a PVC and progress to an empty bar in round 2
Strength/Accessory
Snatch (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8
Workout
Workout Prep:
1 set
:30 @ easy pace
:20 @ moderate pace
:10 @ target test pace
:30 rest
• Use this to lock in target watts or calories per minute
• Plan our exactly what pace you will hold before starting
Mayhem FTP Test (AMRAP – Reps)
FREEDOM (RX):
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
10:00 Watt Test (Bike Erg)
or
10:00 Calorie Air Bike Test
or
10:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Couch Stretch
Forearm Smash
Barbell Forearm Stretch
Optional Accessory (Checkmark)
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs