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:
7:00 AMRAP
30-second Bike
5 Kipping Knee Raises
5 Scap Pull Ups
5 Up Downs + Box Get Over (low box)
10 Alternating V-Ups
(Start setting up your lanes and equipment for the workout)
Workout Prep:
1 Round (Team Practice)
5 Burpee Box Get Overs
5/4 Calorie Bike
5 GHD Sit Ups
1–2 Bar Muscle Ups or chosen scale
Workout
“Mayhem Classic Chipper” (Time)
FREEDOM (RX):
Teams of 2
40 Burpee Box Jump Overs (24/20)
6 0/40 Calorie Air Bike
50 V-Ups
25 Bar Muscle Up
50 V-ups
6 0/40 Calorie Air Bike
40 Burpee Box Jump Overs (24/20)
(Scored by Time)
INDEPENDENCE (Intermediate):
Teams of 2
30 Burpee Box Get Over (24/20)
5 0/32 Calorie Air Bike
40 V-ups
20 Bar Muscle Up
40 V-Ups
5 0/32 Calorie Air Bike
30 Burpee Box Get Over (24/20)
LIBERTY (Beginner):
Teams of 2
25 Up Down Box Step Up (24/20)
30/24 Calorie Air Bike
50 Sit Ups
25 Jumping Pull Ups
50 Sit Ups
30/24 Calorie Air Bike
25 Up Down Box Step Up (24/20)
COMPETE (RX+)
Teams of 2
40 Burpee Box Jump Overs (30/24)
80/64 Calorie Air Bike
80 GHDs
40 Bar Muscle-Up
80 GHDs
80/64 Calorie Air Bike
40 Burpee Jump Overs (30/24)