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:
Banded 7s
-into-
2 Rounds
5 Ring Rows
6 BB Shoulder Press
8 V-ups
5 Glute Bridges
Gymnastics
Gymnastics (Rope Climb) (Checkmark)
LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
LEVEL 2:
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
LEVEL 3
5 Sets:
30 Second Max Rope Climbs
90 Second Rest
Workout
Workout Prep:
1 Controlled Round @ 60%
5 Shoulder Press @ Workout Weight
Aston Martin DB5 (Time)
FREEDOM (RX):
7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)
INDEPENDENCE (Intermediate):
7 Rounds
21 Shoulder Press (65/45)
21 Sit Ups
LIBERTY (Beginner):
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups
COMPETE (RX+)
7 Rounds
21 Shoulder Press (75/55)
21 GHDs
*20 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 Foam Roller Angels
1:00 Birddog
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
6-10 Chin Ups (supinated grip)
12 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 1:00 between sets-
Foam Roller Angels
Birddog
Chin Ups
Incline Dumbbell Hammer Curls