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:
3 Rounds
100m Easy Jog
10 Leg Swings
10 Pike Shoulder Taps
3 Inchworms
10-second Hollow Hold
Workout
Workout Prep:
1 controlled set
100m Run
1 Wall Walk
100m Run
1 Wall Walk
Peony (AMRAP – Reps)
RX
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time
Intermediate
200m Run
4 Wall Walks
400m Run
8 Wall Walks
600m Run
12 Wall Walks
800m Run
Max Wall Walks in remaining time
Beginner
100m Run
5 Inchworms
200m Run
10 Inchworms
300m Run
15 Inchworms
400m Run
Max Inchworms in remaining time
RX+
200m Run
50ft Handstand Walk
400m Run
100ft Handstand Walk
600m Run
150ft Handstand Walk
800m Run
Max Distance Handstand Walk
Strength/Accessory
Accessory (Time)
Accumulate 3:00 minutes:
Plank Hold (elbows)
Rest as needed. Score is total clock time at finish.
There is a 10:00 time cap.
Scaling options:
– Knee Plank Hold (elbows)
– Top of the Push Up Hold
– You can also scale down to accumulating 2 minutes instead of 3.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Chest Stretch
Seated External Rotations