Announcements
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/
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:
2:00 Machine
-into-
2 Rounds
5 Light Power Cleans
5 Front Squats
5 Push Jerks
6 Ring Rows
(Begin loading to strength weight)
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% OR RPE 7
Workout
Workout Prep:
2 sets
2 Unbroken Clean and Jerks (build to workout weight)
“Classic GWEN” (Time)
FREEDOM (RX):
15-12-9
Clean and Jerk (155/105)
Sets must be completed unbroken (touch and go)
(Scored by Time)
INDEPENDENCE (Intermediate):
15-12-9
Clean and Jerk (135/95)
Sets must be completed unbroken (touch and go)
LIBERTY (Beginner):
15-12-9
Double Dumbbell Clean and Jerk (light)
Sets must be completed unbroken (touch and go)
COMPETE (RX+)
15-12-9
Clean and Jerk (185/125)
*sets must be completed unbroken (touch and go)
*10 min cap
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Quad Smash
2:00 Couch Stretch (each side)
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Couch Stretch
Forearm Smash
Optional Accessory (Checkmark)
4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Hold Spanish Squats @ RPE 8/10
-Rest 1:00 between sets-
Double Dumbbell Farmer Hold Walking Lunge
Goblet Spanish Squat