Announcements

GYM CLOSURE- June 6-7 USAW Certification class being held at the gym

RUN, ROAST, REFRESH MEET UP!

When: June 20th meet up 8am meet up at Buzz Brew tent with Coach Josh and Jacob. Check out FB event for more details in FB members group.

Check in: 830 is the start of check ins for events.

Location: Blue Wahoo Stadium Amphitheater.

Price- $26.90 can be purchased through FB event link.

CrossFit VU – CrossFit

Warm-up

Warm-up (No Measure)

Movement Prep/Activation:

2:00 Easy Bike

2 Rounds

10 Air Squats

10 Glute Bridges

10 Deadbugs

5 Empty Bar Back Squat

Workout Prep:

2 Rounds @ 60–70%

10-second Air Bike (build in pace)

4 Goblet Squats

Strength/Accessory

Back Squat

Build to a 3RM Back Squat

Workout

Fat Guy in a Little Coat (2 Rounds for time ↓ shorter is better)

FREEDOM (RX):

21-15-9

Calorie Air Bike

Goblet Squats (50/35)

Women’s Calories (16-12-8)

-rest until the 8:00 mark-

45/36 Calorie Air Bike

45 Goblet Squats (50/35)

(Scored by Time)

I NDEPENDENCE (Intermediate):

16-12-9

Calorie Air Bike

Goblet Squats (35/25)

Women’s Calories (13-10-7)

-rest until the 8:00 mark-

36/30 Calorie Air Bike

36 Goblet Squats (35/25)

LIBERTY (Beginner):

12-10-8

Calorie Air Bike

Goblet Squats (light)

Women’s Calories (10-8-6)

-rest until the 8:00 mark-

30/24 Calorie Air Bike

30 Goblet Squats (light)

COMPETE (RX+)

21-15-9

Calorie Air Bike

Goblet Squat (70/50)

Women’s Calories (16-12-8)

-rest until the 8:00 mark-

45/36 Calorie Air Bike

45 Goblet Squat (70/50)

*13 min cap total. 6 min cap on 1st part

Cool Down

Cool Down (No Measure)

3-5 minutes of easy cardio

2 Sets

1:00 Banded Hip Internal Rotation

1:00 Barbell Forearm Stretch

*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations

Barbell Forearm Stretch

Optional Accessory (Checkmark)

3-4 sets

10 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10

15 Alternating Leg V-Ups (each side)

:30 Hollow Hold

-rest 1:00-1:30 between sets-
Double Dumbbell Farmer Hold Walking Lunge

Alternating Leg V-Up

Hollow Hold

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

Active Deep Squat 1 min

Shoulders Global 1 min

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.