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 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls (2nd rd BB)
5 PVC Hang Muscle Cleans (2nd rd BB)
5 PVC Front Squats (2nd rd BB)
Strength/Accessory
Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
Workout
VW Beetle (AMRAP – Rounds and Reps)
FREEDOM (RX):
4 sets
3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate):
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time
LIBERTY (Beginner):
4 sets
3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time
COMPETE (RX+)
4 sets
3:00 AMRAP
20 Box Step Overs (24/20)
10 Deadlifts (185/125)
-rest 1:00 between sets-
*start where you left off each time
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 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 1:00 between sets-
Toe Touch Stretch
Seal Stretch
Foam Roll Up Wall
Spanish Squat with DB or KB in goblet hold
Single Leg Dumbbell Glute Bridge