Announcements

Events coming up:

• Barbell 4 Boobs, Saturday oct 24th, from 830-11am. Pre order your shirt TODAY! Deadline is Oct 8.
• Halloween WOD, Oct 30th and 31st. Show your cool costumes!
• HERO WEEK- Nov 9-14 (closed Veterans day, Nov 11th) Murph will be Saturday from 830 until we are done.
• Jinglebell Jam partner comp at SRC Fit: Saturday & Sunday, Dec 5 & 6
• Christmas Party at CFVU: Saturday Dec 12th from 1-5pm.

CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

EVERY 1:00 x 10:00

ROUND 1 — Easy

MIN 1 → :40 Easy Shuttle Run

MIN 2 → :40 Hand Release Push Ups

MIN 3 → :40 Single Unders → Crossover Singles

MIN 4 → :40 Light Russian KB Swings

MIN 5 → :40 Elbow Knee Plank

ROUND 2 — Build Pace

MIN 1 → :40 Shuttle Run @ Workout Pace

MIN 2 → :40 DB Bench Press, Light Weight (no more than 10 reps)

MIN 3 → :40 Crossover Single Practice

MIN 4 → :40 Russian KB Swing @ Workout Weight

MIN 5 → :40 Elbow Plank

Workout

WORKOUT (AMRAP – Reps)

FREEDOM (RX)

EVERY 1:00 (30:00)

MIN 1 – :50 Shuttle Run (25′)

MIN 2 – :50 DB Bench Press (50s/35s)

MIN 3 – :50 Crossover Singles

MIN 4 – :50 Russian KB Swing (70/53)

MIN 5 – :50 Plank Hold (Elbows)

(Score is Total Reps. Plank does not count towards score)

KG: 22.5/15 DBs, 32/24 KB

INDEPENDENCE (Intermediate)

EVERY 1:00 (30:00)

MIN 1 – :50 Shuttle Run (25′)

MIN 2 – :50 DB Bench Press (35s/25s)

MIN 3 – :50 Double Unders

MIN 4 – :50 Russian KB Swing (53/35)

MIN 5 – :50 Plank Hold (Elbows)

(Score is Total Reps. Plank does not count towards score)

KG: 15/10 DBs, 24/16 KB

LIBERTY (Beginner)

EVERY 1:00 (30:00)

MIN 1 – :50 Shuttle Run (25′)

MIN 2 – :50 DB Bench Press (light)

MIN 3 – :50 Single Unders

MIN 4 – :50 Russian KB Swing (light)

MIN 5 – :50 Plank Hold (Elbows) or Rest

(Score is Total Reps. Plank does not count towards score)

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 4:00 RUNNING CLOCK

1:00 Lacrosse Ball Feet (each)

1:00 Lacrosse Ball Chest (each)

(No Measure)

Optional Accessory (No Measure)

5 SETS

10 Weighted Box Step Ups (20) RPE 6

-Rest 1:00 b/t Sets-

(No Measure)

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.

[Cossack Squat 1 min]( video )

[Good Morning 1 min]( video )

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.