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
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC/BB-Empty Bar Muscle Snatch
20-second Knee Plank
Strength/Accessory
Power Snatch
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
Workout
Workout Prep:
1 Controlled Round @ 60%
5/4 Calorie Row
2 Burpee over Bar
2 Power Snatches @ Workout Weight
Porsche 911 (Time)
FREEDOM (RX):
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch (135/95)
(Scored by Time)
INDEPENDENCE (Intermediate):
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (115/80)
LIBERTY (Beginner):
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)
COMPETE (RX+)
90/70 Calorie Row
60 Burpee Over Bar
30 Power Snatch (135/95)
*18 min cap
Cooldown/Mobility
Cool Down/Optional Accessory (No Measure)
Complete one or both based on time and recovery needs:
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
Accumulate 3:00 (total) of Each Movement
– Plank Hold (elbows)
– Dead Hang from Pull Up Bar
* Can be split up however you like (for example, 30-second intervals back and forth) or performed unbroken. Scale the time or movement as needed to allow for at least 20 seconds of strong, consistent holds.
Rig QL Stretch
Seated External Rotations
Plank
Active Dead Hang on Rig