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 Rounds
5 Box Jumps (step down)
10 Calorie Row
10 Reverse Lunges
10-Second Hollow Hold
(Establish box height and rower setup)
Workout
Workout Prep:
1 Set
2 Box Jumps (at workout height)
5/4 Calorie Row (at workout pace)
• Set target calories per round
• Reinforce quick transition from box to row
Wario (10 Rounds for calories)
FREEDOM (RX):
10 sets
2:00 AMRAP
10 Box Jumps (30/24)
Max Calorie Row
-rest 2:00 between sets-
(Scored by Calories per Set)
INDEPENDENCE (Intermediate):
10 sets
2:00 AMRAP
10 Box Jumps (24/20)
Max Calorie Row
-rest 2:00 between sets-
LIBERTY (Beginner):
10 sets
2:00 AMRAP
10 Box Step Ups (20)
Max Calorie Row
-rest 2:00 between sets-
COMPETE (RX+)
10 sets
2:00 AMRAP
8 Box Jumps (36/30)
Max Calorie Row
-rest 2:00 between sets-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations
Optional Accessory (Checkmark)
4 sets
8 Double DB Z-Press @ RPE 8
10 Banded Push Ups @ RPE 8
-rest 1:00 between sets-
Seated Dumbbell Z-Press
Banded Push Ups