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 Barbell + Engine Flow

0:00–2:00 Easy Bike or Jump Rope

2:00–5:00

2 rounds

8 Deadbugs

4 Dynamic Squat Stretches

5 PVC Muscle Cleans

5 PVC Front Squats

5 PVC Push Press

5:00–8:00

2 rounds

3 Empty Bar Hang Power Cleans

3 Empty Bar Front Squats

3 Empty Bar Push Jerks

3 Burpees

8:00–10:00

5 Empty Bar Clean and Jerks

Workout Prep:

2 Rounds @ 60–70%

2 Burpee Over Bar

2 Shoulder to Overhead

2 Front Rack Lunges

Strength/Accessory

Clean and Jerk

HEAVY CLEAN + JERK

Work to 85% OR RPE 8-9.

*If form looks good and you’re feeling it, then build to a 1RM

The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.

Workout

The Liberty Lift (AMRAP – Rounds and Reps)

FREEDOM (RX):

10:00 AMRAP

5 Burpee Over Bar

5 Shoulder To Overhead (115/75)

10 Front Rack Step Back Lunges (115/75)

(Scored by Rounds + Reps)

(KG conv: 52.5/35)

INDEPENDENCE (Intermediate):

10:00 AMRAP

5 Burpee Over Bar

5 Shoulder To Overhead (95/65)

10 Front Rack Step Back Lunges (95/65)

(KG conv: 42.5/30)

LIBERTY (Beginner):

10:00 AMRAP

5 Up Downs

5 Dumbbell Push Press (light)

10 Single Dumbbell Step Back Lunges (light)

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Frog Stretch

1:00 Foam Roller Angels

*Rest as needed between sides, movements and sets.
Frog Stretch

Foam Roller Angels

Optional Accessory (Checkmark)

3-4 sets

10 Weighted Hip Thrust @ moderate weight

30 Seated Oblique Twists with Med Ball (each side)

-Rest 3:00 between sets-
Weighted Hip Thrusts

Seated Oblique Twists with Med Ball

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.

Alternating Shoulder Flexion 1 min

Wall Triceps Stretch 1 min/side

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